How the plan works
Three sessions a week, about 45 minutes each, with a rest day between. Working sets are 6–9 reps. Add weight only when the last two reps are hard but clean.
Prime 50+ Strength Starter
Three short sessions a week. Dumbbells and a bench. A 15-page plan for men over 50 who want to get stronger and move better, without a complicated programme.
Free. The PDF opens after you subscribe.
What is inside
What you need
A pair of adjustable dumbbells, a sturdy bench, a low step or stair, a chair, and a mat. Every exercise has a home option. A gym dumbbell rack is optional.
Before you lift
A safety page, a readiness checklist, and a 5–10 minute warm-up. See your GP first if you have a heart condition, high blood pressure, joint or back pain, recent surgery, or a change in medication.
After you lift
Five minutes of easy stretching, plus plain notes on sleep, protein, walking, and water. Four weekly trackers so you can write the weight and reps.
The four weeks
Learn the movements. Light weights. Form first.
Same patterns, a little more control.
A touch heavier. Slow the lowering.
Own the same moves with clean form.
This is general guidance, not medical advice. Stop for sharp joint pain, dizziness, chest pain, or unusual shortness of breath, and seek medical advice. The PDF is the plan — this page does not replace it.
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