Free · No email needed to start

Let's build your program

About ten quick questions. Your answers personalize everything, starting with your goal, your workouts, your schedule, and any modifications your joints deserve. About two minutes.

First, what's your main goal right now?

This one answer shapes your whole program. You can change it anytime.

Get strong, bones and muscle Lose weight, without losing muscle Both, get strong and lose weight

1. A few quick health questions first

The same ones any good trainer would ask. Check any that apply to you:

I get chest pain or unusual pressure during physical activity I've fainted or had unexplained dizziness in the past year I have a heart condition my doctor monitors My blood pressure is high and not currently controlled A doctor has told me I shouldn't exercise without supervision None of these apply to me

One thing before we start

You checked a box that any careful strength coach would want your doctor to know about. This almost never means "no", it means "ask." Bring your program summary to your next appointment; most people are cleared in a single conversation. Your program is saved and waiting.

My doctor has cleared me to begin this program

2. Do you know your bone density (DXA scan) results?

Normal Osteopenia (lower than normal) Osteoporosis I've never had a DXA scan

3. Have any of these happened to you?

Check all that apply:

I broke a bone from a minor fall (standing height or less) after age 40 I've taken prednisone or a similar steroid pill for more than 3 months total I take medication that lowers estrogen (anastrozole, letrozole, or exemestane) None of these

4. Which best describes your weight-training experience?

I've never really lifted weights, or it's been years I've lifted on and off, some months yes, some months no I've lifted consistently (2+ times a week) for the past year or more

5. How many lifting days can you realistically commit to?

Honest beats ambitious. A 2-day plan you follow beats a 3-day plan you abandon, and you can upgrade anytime.

2 days, busy season of life 3 days, I can protect three slots

6. Do any of these areas currently bother you, or have they in the past 6 months?

Check all that apply:

Knee (pain with stairs, squatting, or kneeling) Shoulder (pain reaching overhead or behind your back) Lower back (recurrent pain, or a doctor has mentioned spine issues) Tendon trouble (Achilles, heel/plantar, outer hip, or elbow pain that flares with activity) None of these

7. What will you train with?

You can change this anytime, your program updates instantly.

Gym, barbells, machines, the works
The strongest version, this is the setup the bone research used Dumbbells only, at home or at any gym
Excellent results, most flexible

8. Outside of workouts, how active is a normal day for you?

Mostly sitting (desk work, driving) On my feet a fair amount Active most of the day

9. A quick snapshot of today's you

Ten seconds now, so future-you has someone to compare against at week 12.

How strong do you feel, 1 to 10?

How is your energy, 1 to 10?

Which day of the week usually feels strongest for you?

10. Last one, and it matters: why now?

In a sentence, what made you decide to do this? Your words will follow you through the program. Tap a starter or write your own.

11. Almost done

Your first name (for your program and sheets):

I understand this is an educational fitness program, not medical advice or a doctor–patient relationship, and I've answered these questions honestly.