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Stronger for everyday life

8 weekly guides · At your pace

An eight-week guided start with a complete follow-along session, clear movement demonstrations and one useful focus each week.

Free to start. All eight weekly guides and the original follow-along session are available now.

Ready when you are.

Start with the first week, or choose a week below.

Repeat any week. Your checkmarks keep your place; they don’t assess readiness to progress.

Start week 1
How your progress is saved

Saved only in this browser on this device. Sign in to keep your place on any device.

Illustration of an older man in a teal T-shirt with small hand weights beside a dining chair at home.

Your weeks, at your pace.

Every week is open. Repeat, revisit, or read ahead.

  1. Week 1

    Find your starting point

    Meet the routine, prepare your space and try your first session when you are ready.

  2. Week 2

    Make the movements familiar

    Keep the routine recognisable while you get comfortable with its instructions.

  3. Week 3

    Understand the challenge

    Learn how to think about resistance before changing your routine.

  4. Week 4

    Find a rhythm that fits

    Use the same routine and make a practical plan for returning to it.

  5. Week 5

    Notice what is changing

    Pay attention to familiarity, confidence and the activities that matter to you.

  6. Week 6

    Get the right help

    Use your experience so far to ask more useful questions.

  7. Week 7

    Choose your next step

    Continuing can mean repeating, learning more or getting individual guidance.

  8. Week 8

    Make a plan to keep going

    Finish the guide with a familiar routine and a practical next step.

Is this a place for you?

Older adults new to strength training or returning after a break who are comfortable exercising while standing. The main session is not chair-based. If you need adapted exercise or are unsure of suitability, get individual guidance.

What you need.

  • Clear space to move while standing
  • Dumbbells, water bottles or cans suited to you
  • Option to start without weights, as shown in the original guidance

The starting goal.

Build a strength-training routine for the things you want to keep doing.

What’s inside.

  • Eight complete weekly guides with specific session links
  • A complete yes2next beginner strength session, with its original warm-up and cool-down
  • Short demonstrations to help you learn related movements
  • An optional published written routine for further reference
  • A reflection and a practical next step each week
Explore related content

Explore related content.

Body area
Whole body
Muscles
Whole body
Movement format
Standing
Starting point
Starting a routine
Age context
Older-adult focused

Tags help you browse related content. They do not assess individual suitability or guarantee an outcome.

Original sources.