Getting started – 6 weeks

Two short full-body workouts and two walks a week. The goal is not to get tired but to build the habit: six weeks in a row where you show up.

How it works

The full-body workouts train the whole body each time with machines and dumbbells that teach the movements without demanding balance. The weight should feel heavy for the last two reps but not so heavy that technique falls apart. When you hit the top of the rep range on all sets, add the smallest increment next time.

The walks matter as much as the workouts. Brisk pace: warm, but able to talk. From week 4 one walk becomes a powerwalk – a little faster, with the arms.

What to expect

The first weeks many feel sore; that is normal and passes. After three to four weeks the movements feel natural and the weights start climbing. After six weeks you are ready for Build muscle – foundation or Lose weight.

If you miss a workout

Skip it and continue with the plan. Do not try to catch up – two workouts in one day mostly just gives soreness.