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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.

Which version do you want?

Two programs, same principles. Pick the one you want — you can switch at any time.

The women's version
Written for women in midlife, around and after menopause The men's version
Written for men in midlife and beyond

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

A few extra questions for the weight-loss path

Check any that apply to you:

I have a history of an eating disorder I'm pregnant or breastfeeding I have diabetes treated with insulin or sulfonylurea medication I take a GLP-1 medication (semaglutide, tirzepatide, or similar) None of these

Let's take a different path, and that's okay

Because of your history with an eating disorder, a calorie-counting program isn't the right tool, not as a judgment, but as good medicine: structured deficits and daily weigh-ins can reawaken patterns you've worked hard to leave behind. The strength path is fully open to you, it never counts a single calorie. If weight is on your mind, that conversation belongs with a clinician who knows your history. Switch your goal above to "Get strong" to continue.

Not right now, on purpose

Pregnancy and breastfeeding are the wrong time for a calorie deficit. Choose "Get strong" above if you'd like the strength path now, and this goal will be here waiting when the timing is right.

One conversation first

With insulin or sulfonylurea medications, eating less changes how much medication you need, that adjustment must be supervised. Talk with your physician before starting the weight-loss path.

My physician is on board with me doing this weight-loss program

1. How old are you?

One number. It changes your jump progression and how fast your program adds weight.

2. 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

2b. A few things about a normal day

This program was written for women who manage daily life on their own two feet. These questions tell us whether it actually fits you. Check any that apply:

I need my hands to push up out of a chair I use a walker or a cane, or I hold furniture to move around indoors I cannot walk for 10 minutes without stopping to rest I have fallen more than once in the past year 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

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

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

4. 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

4b. In the last year, your periods have been:

We ask because it is the most useful single signal about whether your training and your eating are in balance. Nothing here leaves this device.

Regular Irregular, or changed recently Absent, and I am not pregnant Absent or light because of a contraceptive method I am pregnant, or trying

Worth a conversation before a weight-loss plan

Periods that are absent or newly irregular are the body's clearest signal that it may not be getting enough fuel for the work being asked of it. In women who train, that pattern is linked to bone loss at the spine, and body weight can stay perfectly steady while it happens.

So the weight-loss path is not offered here today. The strength path is, and it is fully open to you. Please talk with your physician about the change in your cycle.

I understand, and I'll take the strength path

You can keep training, and the guidance is clearer than most people expect. Activity through pregnancy is associated with lower risk of gestational diabetes, preeclampsia and excessive weight gain, and is not associated with miscarriage, preterm birth or low birth weight. Resistance training is named as appropriate.

Two things change in your program: the heaviest weeks come out, and there is a list of conditions that mean speaking to your obstetric provider first. Your program shows it.

I've read this and my obstetric provider knows I train

5. 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 I lift heavy and have for years, and I know my working weights
This unlocks the Advanced Track, with heavier work and real progression

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

Pick the one that fits your actual week. All three are complete programs, and you can change this later.

2 days a week 3 days a week 4 days a week

7. 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

8. What will you train with?

You can change this anytime, your program updates instantly.

Gym, barbells, machines, the works
Recommended. The strongest version, and the setup the bone research used Dumbbells only, at home or at any gym
Excellent results, most flexible No weights, at home
We do not recommend this one. Bone needs heavy load, and bodyweight runs out of room. It still builds muscle and the jumps still work, so we offer it. Read the warning at the top of your program.

9. 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

10. 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?

11. 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.

12. 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.