A gradual start
Four weeks to build a routine
Two simple strength sessions and one body-control session each week. Learn the movements, record how you feel and repeat before seeking more difficulty.
- Duration
- 4 weeks
- Frequency
- 3 days per week
- Equipment
- No equipment
- Goal
- Build a foundation
Is it right for you?
You do not need weights, but you do need a stable chair, a wall and a mat or comfortable floor. You must be able to change position independently; choose the supported variation when needed.
What you’ll train
Learn your starting variations and maintain three weekly appointments of 18–22 minutes.
Training and rest.
Day 1 is your start date. The schedule repeats each week, with instructions for the relevant stage.
Use the days between sessions to rest or walk comfortably. If fatigue remains when the next session is due, postpone it; do not stack up missed sessions.
How the program progresses.
- Weeks 1–2
Learn and repeat
Keep the sets and repetitions shown. Use support and only move through a range you can control. Rest longer if needed; finishing with some capacity in reserve is part of learning.
- Weeks 3–4
Build confidence
Keep the same dose. If you complete two sessions comfortably, improve just one thing: a little more range or a little less assistance. You do not have to increase the difficulty every week.
Open your next workout.
Browse every week without an account. Opening a workout from this program applies the instructions for its current stage.
Week 1Learn and repeat
Keep the sets and repetitions shown. Use support and only move through a range you can control. Rest longer if needed; finishing with some capacity in reserve is part of learning.
Week 2Learn and repeat
Keep the sets and repetitions shown. Use support and only move through a range you can control. Rest longer if needed; finishing with some capacity in reserve is part of learning.
Week 3Build confidence
Keep the same dose. If you complete two sessions comfortably, improve just one thing: a little more range or a little less assistance. You do not have to increase the difficulty every week.
Week 4Build confidence
Keep the same dose. If you complete two sessions comfortably, improve just one thing: a little more range or a little less assistance. You do not have to increase the difficulty every week.
Program sessions are general suggestions. Choose a load that lets you maintain your technique and review each exercise’s requirements before doing it.
