Workouts
Muscle protects metabolism, mood and bone. Start where you are: joint pain, pelvic floor and low energy are considered in every session. No leaderboard. Free sample workouts · Premium for the full library.
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Twice-weekly strength is the base the bone guidelines point to. Three moves, no floor work.
Joint pain: shallow the squat, keep the wall push-up close. Pelvic floor: exhale on the effort, never hold your breath.
Short bouts of impact are the strongest bone signal we have. Two minutes counts.
Pelvic floor symptoms or joint pain: swap hops for a brisk uphill walk or marching on the spot, tall and quick.
Balance work prevents the falls that matter most later, and the breath work doubles as a wind-down.
Hold a counter for the heel raises if balance is wobbly today. That still counts.
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Tell us where you're starting, how hard you want to push, how long you've got, and what you have to train with. We'll write you a Monday-to-Sunday plan, strength, walking, mobility, and the rule for what to change next week. Saved on this device. Edit any time.
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Every program below names lifts as if you already know them. You might not, and nobody should have to guess. Tap a move for the diagram, three cues, the mistake most people make, and an easier version that still counts.
Faint figures show start and finish. The arrow shows the direction of travel.
Strength Day A + C
Loads hips, thighs and spine together, the single best bone-and-muscle move for most people.
Follow along
Joints, ankles, spine. So your first set isn't the warm-up.
Two dumbbells, or none, it doesn't matter yet. We're getting the joints ready so the first set isn't the warm-up. Start walking on the spot, or march, for thirty seconds. Just get warm. Now hips: hands on something steady, swing one leg forward and back, ten times, then the other. Next, ankles and calves: rise up onto your toes, slowly, ten times. Bone and tendon like being told what's coming. Now the spine. Hands on your thighs, round your back, then open your chest. Six, breathing out as you round. Last thing: two bodyweight squats, slow on the way down, and two more with your arms overhead. That's the warm-up. Your first working set should feel like something you could do four more of. Not a maximum. Not today.
Setup, depth, breath, and what to do if your knees complain.
Hold one dumbbell against your chest, both hands under the top end, elbows tucked in. Feet a little wider than your hips, toes turned slightly out. Before you move: breathe in, and let your ribs stay stacked over your hips. Now sit down between your feet, knees tracking out over your toes, chest tall. Go as low as you can without your back rounding. That depth is your depth today. Breathe out on the way up and squeeze your glutes at the top. That's one. Do eight, at a weight you could manage twelve with. Slow down, quick up. If your knees ache, slow it down further rather than going lighter. If anything sharp shows up, stop the set. Three sets of eight, twice a week, is the dose that protects bone and muscle. That's the whole ask.
One minute on, two easy, three times. Inside a walk you're already taking.
You're already walking, so let's make five minutes of it count. Pick your marker up ahead. From here, walk briskly, quick enough that talking gets clipped but singing is off the table. Arms swinging, eyes up. Hold that for one minute. Now ease back to conversational for two. Feel your breath come back. That's one round. Do three of those inside your walk and you've done the aerobic work for today. If a hill shows up, use it, that's the same thing with better scenery. Finish at an easy pace for the last five minutes so you're not walking through the door still buzzing.
A quiet finish before you get on with the rest of your day.
Put the weights down. This last minute is what takes you from training to recovering, so don't skip out the door. Stand, or lie down, and breathe out for longer than you breathe in. Three of those. Now open the front of the hips: one knee down, or a standing lunge against a chair, and hold thirty seconds each side. Chest next, forearm on a doorframe, turn away, thirty seconds each side. Finish standing still, shoulders down, and notice that you did it. Muscle is built in the days after, not in the session. So eat something with protein in it, and get the sleep. That's the rest of the programme.
21 of 21 sessions. Titles, time, focus and grades are free to browse; the full how-to is Premium.
The twice-weekly base with progressive load.
Something beats nothing on the hard weeks.
Impact plus resistance, the bone-protective pairing.
Brisk intervals lift mood without spiking cortisol.
Slow hips and back work before bed.
Posture and pulling strength for desk days.
Loaded squats and hinges for hip bone density.
Week-by-week hops, built up slowly.
Single-leg work that protects against falls.
Bracing without bearing down.
Unstiffen hips, back and ankles before coffee.
The three-move base, loaded.
The cardiovascular base, joint-friendly.
A whole session from one band.
Short efforts for energy, not exhaustion.
Glutes and hip bone, the osteoporosis hotspot.
Undo the desk hunch in five moves.
Progressive resistance without a gym.
Slow holds that cue the nervous system down.
Step-ups load hips with what you already own.
The complete twice-weekly session.
Resistance training at least twice weekly to slow bone loss and protect lean mass through the transition.
Read the sourceEl Khoudary 2020. Regular aerobic activity protects the heart as estrogen drops.
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