Strength is the first thing you lose
From around 40 there is a steady loss of muscle mass and strength. Training twice a week is the single best effort-to-benefit intervention there is, and this is the plan and the log to keep it going.
This is for you if…
- «I am over 40 and I can feel myself losing strength»
- «I have been told to train strength and I do not know where to start»
- «I want to get old still able to live my life»
- WHO strength recommendation
- 2+ days
- age at which the loss speeds up
- 40+
- exercises that cover the whole body
- 8–10
- workout syncing
- Apple Health
What happens today
The loss is silent
Mass and strength fall gradually across decades. By the time you notice it day to day, getting it back costs far more.
The gym is not built for you
High-volume routines, demanding exercises from day one and no progression from a low starting point.
Without a log there is no evidence of improvement
Motivation in health comes from seeing the load go up and getting out of a chair more easily, not from the scale.
What the app does
Plans of 2 and 3 days
Aligned with the WHO recommendation: strength work for all major muscle groups on two or more days a week.
Conservative progression
Start well away from failure, with machines or stable variants, and add load when technique allows. The goal is to stack up years, not brilliant weeks.
Function metrics, not just weight
Log grip strength, sit-to-stand, balance or whatever your healthcare professional has asked for.
Apple Health integration
Workouts and metrics sync so you get the full picture alongside the rest of your health data.
Your professional, connected
If you work with a coach or a physiotherapist, they can see your sessions and adjust the plan without you having to explain it.
Explanations without the hype
What the evidence says about strength, muscle mass and ageing, with the sources next to every claim.
How you use it
- 1
Check first if you have a condition
The app does not replace medical judgement. If you have a known condition, run it past your professional.
- 2
Start with the 2-day plan
Eight exercises, all major muscle groups, never taken to failure.
- 3
Add load when reps come easily
Slow, steady progression: that is what produces adaptation over years.
- 4
Review each quarter
Loads, measurements and function tests. Improvement is shown with data.
Strength, health and age
What the WHO and the ACSM recommend, why strength is critical past 40, and how to combine cardio and weights without losing anything.
Starting from scratch: your first four weeks
The minimum you need to train well from day one: how many days, how many sets, how much weight, and what to expect month by month.
Recovery: sleep, protein and fatigue
What decides whether the stimulus becomes adaptation: sleeping, eating enough protein, and managing accumulated fatigue.
How many calories you need
Where the number comes from: resting metabolic rate, activity factor, and which equation to use. Including what is known about their accuracy, which is less than any calculator implies.
Frequently asked questions
Supervised strength training with gradual progression is safe and recommended in older adults, including those with diagnosed sarcopenia; it improves strength, walking speed and the ability to get out of a chair. If you have a known condition, check with your healthcare professional first.
No. Moderate loads taken with enough effort produce clear adaptations. What does not work is never increasing the demand.
Between 30 and 45 minutes, twice a week, is a realistic starting point and enough to meet the recommendation.
It adds, it does not subtract. Interference between cardio and strength only shows up at high endurance volumes; 2–3 sessions a week will not compromise your gains.
Stop tracking your sets in your phone’s notes app
Build your plan, log every set, and check in two taps whether you are really progressing.