Week 5 of 8
Notice what is changing
Pay attention to familiarity, confidence and the activities that matter to you.
Go to the videoYour exercises.
In each session
- Mini squats — 2 sets of 10
- Reverse steps — 2 sets of 10 per leg
- Farmer’s carry — 2 walks, counting to 10 each time
- Shoulder presses — 2 sets of 10
- Bent-over rows — 2 sets of 10
- Triceps extensions — 2 sets of 10
- Biceps curls — 2 sets of 10
- Standing pull-downs with knee lifts — 2 sets of 10 per side
- Figure-eight reaches — 2 sets of 10 per side
From yes2next’s complete routine. Use the video for setup, form and pace.
Follow the full session.
About 28 minutes · Including warm-up and cool-down
Your weekly plan
- Follow the routine twice this week, on separate days.
- Allow about 28 minutes each time, including the warm-up and cool-down.
- Rest between sets as shown in the video. Pause for more rest when you need it.
Session notes & original guidance
Session 1 · your current routine
Follow the complete yes2next session at your own pace, including its introduction, warm-up, rests and cool-down. Use the original instructions and pause when useful. The movement links below help you learn individual movements.
Session detailsSession 2 · return to the same routine
Follow the complete yes2next session at your own pace, including its introduction, warm-up, rests and cool-down. Use the original instructions and pause when useful. The movement links below help you learn individual movements.
Session detailsThis week’s focus.
Take your time. Repeat this week whenever useful.
- Before your session, recall the everyday goal you chose in week 1. Think about what you have noticed in ordinary life.
- If useful, make a short note of the routine, resistance and what felt clear or uncertain. Compare the same activity over time rather than judging yourself against the video presenter.
- Bring persistent difficulties or discomfort to an appropriate professional, using your notes to explain what happened.
Before you move on.
What feels more familiar? Is your chosen everyday activity any different, unchanged, or difficult to judge? All are useful answers.
Stay with the current routine as needed. Week 6 helps you decide what support would be useful next.
A little extra support.
Come back to these whenever you need them.
Movement demonstrations
These demonstrations support learning. Follow the original session for its exercise choices and instructions.
Optional reading & learning
Read about what getting stronger means
Learn the vocabulary of repetitions, resistance and progression, then return to your original routine.
Open the guideThis is Sturdy's editorial starting guide around an independent yes2next session, not a clinically tested or professionally reviewed Sturdy program. Follow the original creator's complete instructions, suitability guidance and precautions. Week numbers track the guide, not readiness for increased resistance. The optional Growing Stronger booklet is a historical publication, linked intact as a reference.