Excellence HealthAT THE SUMMIT, YOU WILL BE ABLE TO
EXCELLENCE HEALTH
Strength for Everyone
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Get stronger safely at any age, with a plan you can start at home this week. General education, not medical advice.
3h 29m6 constellations
01Train every major muscle with six movement patterns
02Choose loads, reps and effort that build strength
03Progress week after week, and recover well
04Train safely for life, and measure your progress
Every lesson of Strength for Everyone
18 lessons in 6 levels, about 3 hours. Level 1 is free.
Level 1Why Strength MattersFree · 3 lessons
- Muscle is a health organSee what the evidence says strength training does for health, and how little it takes to start.11 min
- It's never too lateLearn what strength training does even in very old age, and how to encourage someone older to start.12 min
- Checkpoint: four strength mythsSpot the most common strength-training myths and replace them with what the research shows.11 min
Level 2Your First MovementsMembership · 3 lessons
- Six movements cover your whole bodyOrganize training around movement patterns so a short routine trains every major muscle.11 min
- Reps, sets and how heavyChoose a starting load and rep range, and know what light and heavy weights each do best.11 min
- Checkpoint: your first 20-minute workoutDo a complete beginner full-body session at home, safely, and log it.14 min
Level 3Effort and ProgressMembership · 3 lessons
- How hard is hard enough?Rate effort with reps in reserve and choose how close to failure to train.11 min
- Progressive overload: a little more, oftenUse double progression to add reps, then load, week after week.12 min
- Checkpoint: rest between sets and sessionsRest long enough to perform, fit sessions into real schedules, and recover between them.11 min
Level 4Build Your ProgramMembership · 3 lessons
- How many sets a week?Count weekly sets per muscle and fit them into sessions that match your time.12 min
- Full-body or splits? And your first gym dayChoose a weekly schedule that fits your life, and walk into a gym with a plan.11 min
- Checkpoint: the minimum for busy weeksKnow the smallest dose that still builds strength, and plan for weeks when life takes over.11 min
Level 5Fuel and RecoverMembership · 3 lessons
- How much protein, really?Work out a daily and per-meal protein target from the research, and meet it with food first.12 min
- Soreness, pain, and when to stopTell normal training soreness from warning pain, and adjust instead of quitting.11 min
- Checkpoint: the program you'll keepBuild training into your week so it survives travel, illness and bad weeks.11 min
Level 6Strength for LifeMembership · 3 lessons
- The 30-second chair stand testMeasure leg strength with a simple clinical test, and know what the results mean with age.12 min
- Track progress you can't see in the mirrorLog sessions usefully and estimate your strength without testing a true maximum.11 min
- Capstone: your 12-week strength planCombine everything into a 12-week plan you can start on Monday.14 min
AFTER THE CORE