Train for your old lady body.
She's counting on you.
A 4-week resistance protocol, sourced from clinical trial data — not a routine we made up. Spine and hip loading, progressive overload, 90–120 minutes a week.
Dr. Sims' 3-day split: Day 1 Quads, Day 2 Push/Pull, Day 3 Posterior Chain. Sets and reps are listed directly — no video is required, though a linked form check is there if you want one.
Video guidance by Caroline Girvan — Certified Personal Trainer, MNU Certified Nutritionist, Pre & Postnatal Specialist.
Where should I send the programme?
All twelve sessions, sets, reps and week-by-week loading — free, and yours to keep. Pop your email in and it opens right here.
You'll also get the weekly decode — the research, translated. Unsubscribe any time.
12 sessions · 3-day split · 90–120 minutes a week · No equipment list you don't already have
The Reps & Weights Tracker — so you know you're progressing
Log the weight. Watch it climb.
The programme tells you what to do. The tracker is where you write down what you actually lifted — and every page prints last week's weight next to this week's, so you never have to guess whether you're progressing or just repeating.
- —Last week's weight already on the page, beside every lift — the whole point of progressive overload, made impossible to forget
- —All twelve sessions pre-filled — quads, push/pull, posterior chain
- —An undated 4-week calendar, so you can start any Monday you like
- —A core lift guide with form illustrations for every prescribed movement
- —A "how it felt" column, because the number isn't the whole story
- —Fill it in on your phone between sets, or print it for your gym bag
Fillable PDF, works on phone, tablet or printed. Delivered to your inbox straight after checkout.
Entirely optional — the programme below is complete and free, with or without it.
