60 days · 3 to 6, your call
Fit After 40
After 40 the body doesn't break, but it sends the bill: muscle mass drops if it isn't used, the metabolism slows and joints complain about what they used to ignore. The answer isn't training less; it's training right. Strength to hold muscle and bone, a longer warm-up, no jumping, and a meal plan with high protein and hydration taken seriously.
Free preview in 60 seconds. You only pay if you want the PDF.
Who it is for
- You're 40, 50 or 60 and want to get back to training without getting hurt.
- You feel your metabolism changed and your clothes got tight without changing your food.
- You want strength and mobility for daily life, not just looks.
Who it is not for
- You have an active injury or a health condition without medical clearance. Talk to whoever follows you first.
- You're 25 and clicked out of curiosity. The other protocols will push you harder.
- You want high intensity and jumping. This one is low impact by choice.
How it works
You answer. The engine builds.
- Length 60 days
- Days a week 3 to 6, your call
- Per session 20 to 90 min
- Where Gym, home or body weight
Full body or upper/lower, three to four times a week, with an 8 to 10 minute warm-up and longer rests. Jumps, sprints and rope are out by default. A recovery week every four, two plan blocks, and the meal plan at recomposition: light deficit and high protein.
- Low impact and longer warm-up
- Strength to preserve lean mass and bone
- High protein and hydration
What the questionnaire asks
Twelve questions, one minute. From them the engine calculates your energy expenditure, picks the training split, filters exercises by your environment and injuries and builds the meal plan. The preview with your full day 1 shows up instantly, free.
- Goal and protocol
- Sex, age, height and weight
- Target weight, if you have one
- Training experience
- Where you train: gym, home or body weight only
- Days a week and minutes per session
- Cardio preference and focus
- Injuries or pain
- Activity, weight-loss medication and hormones
- Dietary restrictions
What's in the PDF
Everything you need for the next 60 days.
- Every week of the program with sets, reps, rest and progression.
- Technique video for each exercise and two alternatives to swap.
- Personalized meal plan with portions, swaps and calorie and protein targets.
- Ready-made prompt for ChatGPT to coach you week by week.
- Adaptations if something hurts or is limited, plus safety notes.
- Body images showing the muscle worked by each exercise.
- Access to your workout on the site, with the videos, on top of the PDF.
- Print-friendly and phone-friendly versions.
Every exercise shows the main muscle in red and the secondary ones in a darker tone. These are the focus of this protocol.
Real example
One day generated by the engine
Generated for: Woman, 47 years old, 70 kg, beginner, gym, 45 min per session.
- 45-degree leg press 3 sets × 10-14 · rest 105s
- Machine chest press 3 sets × 10-14 · rest 105s
- Wide-grip lat pulldown 3 sets × 10-14 · rest 105s
- Dumbbell Romanian deadlift 2 sets × 10-14 · rest 105s
Abs and core
- Reverse crunch 2 × 12-16
- Dead bug 2 × 12-16
Day 1's list only. Technique videos, alternatives, the meal plan and the other weeks are in the PDF. Yours will be different, because the answers are yours.
Price
One-time payment. No subscription.
Full PDF by email right away, plus access to your workout on the site with the videos.
On the preview you can add Get in Shape in 90 Days: both for US$ 12.99.
Questions about this protocol
Is the training easy?
It's low impact, not easy. Strength with progressive load is exactly what preserves muscle and bone after 40. What changes is the longer warm-up, the longer rests and the absence of jumps and sprints.
Does it work for women in menopause?
Yes. Strength, high protein and moderate cardio are what the evidence points to for that phase. The protocol doesn't treat symptoms or replace your doctor, but the training is the right one.
How many days a week?
Three to four is ideal. You can pick more, but recovery after 40 asks for space between sessions.
Is there a recovery week?
Every four weeks, with half the sets and the same loads. At this age, it isn't optional.
What if I have a knee, shoulder or lower-back problem?
Flag it in the questionnaire. The engine avoids exercises that load the area and, when there's no fully safe option, prescribes partial range and light load. Still, talk to a professional.
Is the meal plan different?
Higher protein per kilo, water as a daily target and calories at recomposition: lose fat slowly while holding on to muscle.