Training programs
Complete plans, not random workouts. Pick one that fits your week, follow it for the full length, and write down what you lift. Every exercise has a video, and every program tells you exactly when to make it harder.
Not sure where to start?
Never trained, or not for years: Beginner full body at home. Have a gym: Beginner full body in the gym. Over 50 and want to stay strong and steady: Strength and balance over 50.
Beginner
Beginner · GymBeginner Full Body in the Gym: 8 Weeks, 3 Days a Week8 weeks · 3 days/week · 45–60 min
Beginner · At homeBeginner Full Body at Home: 6 Weeks, 3 Days a Week, No Equipment6 weeks · 3 days/week · 30–40 min
Beginner · At homeGlute Builder at Home: 6 Weeks, 3 Days a Week, Mini Band Optional6 weeks · 3 days/week · 30–40 min
Beginner · At homeStrength and Balance Over 50: 8 Weeks to Stay Strong and Steady8 weeks · 3 days/week · 30–40 min
Intermediate
Intermediate · GymPush/Pull/Legs Gym Program: 3 or 6 Days a Week, 8 Weeks8 weeks · 3 or 6 days/week · 60–70 min
Intermediate · GymUpper/Lower 4-Day Gym Program: 8 Weeks to Get Properly Strong8 weeks · 4 days/week · 60–75 min
Intermediate · At home20-Minute Core and Conditioning at Home: 4 Weeks, 3 Days a Week4 weeks · 3 days/week · 20 min
Intermediate · At homeDumbbell-Only Home Program: 8 Weeks, 3 Days a Week8 weeks · 3 days/week · 45–55 min