Here's the plan. Twelve weeks, four blocks, printable, with boxes to tick. It's the first of many, not a finish line.
The short version
- Weeks 1 to 3: get going at home. Weeks 4 to 6: build. Weeks 7 to 9: outside. Weeks 10 to 12: ready for more.
- By the end: three strength sessions a week and plenty of walking.
- Tick each session off. Your ticks stay on this device.
Each block builds on the last, a little at a time.1 By week 10 you'll be close to the NHS guideline of 150 minutes of moderate activity plus strength work on at least two days a week.2 If a week goes sideways, repeat it. There are no marks for speed. See chapter 16.
A "session" means the home session from chapter 6, using whichever step of each move you're on.
Your ticks are saved on this device only.
Block 1: getting going
Week 1
Two home sessions, easiest versions (week one). Walk 10 minutes on five days.
Week 2
Two home sessions. Walk 15 minutes on five days. Do the after-session stretches.
Week 3
Three home sessions if week 2 felt fine, otherwise two. Walk 15 to 20 minutes on five days.
Block 2: building
Week 4
Three sessions. Add a rep or two, or move up one step on the press-up ladder. Brisk 20-minute walks on four days.
Week 5
Three sessions. Try three sets instead of two on one or two moves. Brisk walks of 20 to 25 minutes.
Week 6
An easier week so your body can catch up: two sessions, normal walks. Monthly measures this week.
Block 3: outside
Week 7
Three sessions. Two walks with lamppost speed-ups (chapter 14).
Week 8
Three sessions. Two speed-play walks with a few gentle jogs, or start Couch to 5K week 1.
Week 9
Three sessions. At least one walk with a mate (chapter 15).
Block 4: ready for more
Week 10
Three sessions on your hardest steps yet. Aim for 150 minutes of activity this week.
Week 11
Three sessions. Read Ready for the gym? and decide: gym, home, or both.
Week 12
Two or three sessions. Monthly measures. Write down what has changed, then start your next twelve weeks.
After week 12
Start again with a fresh twelve weeks, one step harder on every move. Or head to the gym. Or both. This was the first staircase. There are more, and you're now someone who climbs them.
Your rep for this chapter
Print the plan or bookmark this page. Tick your first box today.
All 18 chapters of Basic Training
Sources
1. Ratamess NA et al. Progression models in resistance training for healthy adults. American College of Sports Medicine position stand. Medicine and Science in Sports and Exercise. 2009;41(3):687-708.
2. NHS. Physical activity guidelines for adults aged 19 to 64.