Woman training on a cable machine in a gym
Plan for women · up to 49

Women

Strength that fits your stage. The plan works out your protein on lean mass, puts hip and glute work first, and from 45 onwards adds impact loading for bone.

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What changes in your plan

Personalizing changes the plan,
not just its name.

  1. 01Protein on lean massNot on your total weight. The difference is hundreds of calories well or badly allocated.
  2. 02Hips and glutes firstThey come earlier in the session, while you still have the strength to execute them properly.
  3. 03Impact loading from 45Bone responds to impact, not to the machine. The plan brings it in when it is due.
  4. 04Bone structure read, not assumedYour wrist hints at whether your weight sits on a narrow or a wide frame.
Free, no card

Your complete week 1,
not a sample.

Eight questions, two minutes. Everything is calculated in your browser: your measurements never travel to a server.

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