Strength coaching for over 50s, built from your own history

Past 50, strength stops being a nice extra and becomes the thing that keeps the rest of life easy: carrying the shopping, getting up off the floor with a grandchild, a round of golf without a stiff back the next morning. Most people who start training at this age have a history to work around, a knee that complains on stairs, a shoulder from an old fall, a tablet the GP prescribed, and the programme has to be built with all of it in view from the first session.

An intake that starts from your history

The intake takes about thirty minutes, and you can save it partway and come back. It asks about your goals, the training you have done before, your injuries and restrictions, how your week runs and the equipment you have, and it includes a short health screen covering your heart, your blood pressure, your bones and joints and any prescribed medication. Most answers are simply recorded and your programme is built around them. Some mean your first weeks start gentler and a coach reads them, and a few, such as chest pain during activity, mean no programme is built until your GP has said you can go ahead and you have told the app so. Your GP stays the person for anything medical.

A programme built from the answers

Your programme is chosen from shapes our coaches wrote and filled from a library of 382 exercises, filtered by your equipment, your injuries and your training level, so the movements that would aggravate a bad knee or a sore shoulder are left out from the start. It runs in coach-designed phases of four to six weeks that keep cycling for as long as you train, with each phase building on the last.

Strength at the pace your body sets

The effort each session asks for adjusts to how you are recovering, so a week of poor sleep or a stiff few days eases the load before it catches you out. Progressive overload tracking records every set you log, which means you can see the lifts climbing over months as well as weeks. Every exercise has coaching cues and the main lifts have video, and a coach reviews the form-check videos you send, which matters most while you are learning.

Mobility you can feel on the stairs

Before each session there is a short warm-up circuit matched to what the session trains, working in any tight areas you flag. Separately, a mobility programme built from a short movement screen works on your stiffest ranges, often the hips, the ankles and the upper back, and progresses as they open up.

Cardio for the heart and lungs

Easy-pace cardio builds your aerobic fitness around the lifting, as a short finisher or on days of its own, with a heart-rate range set for you so the easy work stays easy. The session is set on the equipment you have, and if you have somewhere to walk outside, a brisk walk or a hilly route at the same easy effort counts just as well.

Food that protects your muscle

Your calorie target is matched to your metabolism, protein is spread across your day so each meal carries its share, and your macros adjust from week to week as your logged food and weight show a trend. Meals you eat often can be saved with their macros, so logging takes seconds once your usual week is in.

Recovery and sleep

Sleep regularity and quality sit beside your training, along with resting heart rate and daily readiness. If you wear a watch or a ring, you can upload an export from Apple, Garmin, Whoop, Oura or Fitbit, and if you do not, you can log sleep by hand and get the same coaching.

When something hurts

Tell the AI coach and it proposes a swap that works around the problem, along with advice on when a physio should see it. When you are ill it can take the week off, and after a hard stretch it can give you a recovery week. Every change is a proposal you confirm.

The weekly check-in

Once a week, on the day you choose, the check-in takes a few minutes, with your logged sessions already filled in. You add how the week went, an optional weigh-in, a win and ratings for energy, recovery, motivation, sleep and stress. A coaching message arrives within seconds, your next week is rebuilt from it, and a real coach reads the same check-in.

A first term of training

Say you are 61, recently retired, with a knee that complains on stairs and a blood pressure tablet your GP prescribed. Your intake records both. The first phase builds the main lifts with the movements that bother the knee left out, the warm-up works your hips and ankles before every session, and the easy cardio is a brisk walk outside on the days between. By the end of the second phase your log shows the lifts climbing and your check-ins show the stairs getting easier.

What it costs

Everything above comes in one plan at €50 every 4 weeks or €500 a year, VAT included, and you can pause or cancel from inside the app. Whether a personal trainer is worth it weighs coaching against training alone.

How to begin

Go to the pricing page, pick a plan, set up your account and pay, and the intake opens. Coaching for women over 40 and coaching for men over 40 cover the decade before, and getting back into the gym is for anyone returning after years away.