PRIME 50+ Strength Starter — Preview (not public)

Why this works when other plans don't

Most programmes are written for 25-year-olds and quietly assume you'll quit by week two. This one is built around the opposite assumption.

Three sessions a week

That's it. Enough to build real strength, few enough to fit around work, family and recovery.

A 6–9 rep range

The Prime method: heavier, controlled reps that build strength without grinding yourself into the ground.

Dumbbells and a bench

Home or gym — every exercise has a dumbbell option, and a simpler alternative when you need one.

What's inside

22 pages, designed to be printed or read on your phone.

12 full workouts — 4 weeks × 3 sessions, with sets, reps, rest times and dumbbell options
Warm-up and mobility routine — every move listed, so you start loose and finish better
Progression rules — exactly when to add weight, and when to hold steady
4 printable weekly tracker pages — log what you lifted, see the line go up
Readiness checklist — a two-minute check before each session
Safety note — what to do if something doesn't feel right

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The Prime 50+ Strength Starter

£14One-off payment · instant PDF download

Get the plan

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30-day guarantee

If it isn't right for you, ask for a refund within 30 days and you'll get your money back. No forms, no interrogation.

Before you start: this is general fitness information, not medical advice. If you have a heart condition, high blood pressure, joint problems, or you're unsure whether you should be training, speak to your GP first. Stop and seek advice if you feel chest pain, dizziness or unusual shortness of breath.

Questions

Do I need a gym?

No. Every session works with a pair of dumbbells and a bench. If you train at a gym, the same plan applies — swap in the machines where it suits you.

I haven't trained in years. Is this too much?

Week 1 is deliberately easier so you can find your footing. The progression rules tell you when to add weight — and, just as importantly, when not to.

How long is each session?

About 35–45 minutes including the warm-up. If you're short on time, the plan tells you what to cut first.

How do I use it?

Download the PDF and print it, or keep it on your phone. The weekly tracker pages are designed to be printed and filled in by hand.

What if it's not for me?

Ask within 30 days and you'll get a full refund.