Starting from zero, without getting hurt and without quitting.

If you have gone years without exercising, the biggest benefit is in the first step: going from nothing to something. You do not need to catch up all at once.

Create my plan
Person starting out: a first walk or a first session at home, relaxed

An example week

2 active days a week: 1 strength and 1 walking.

Example for a person aged 30 to 44 who hardly moves.

  1. MonRest
  2. TueWalking15–30 min · easy
  3. WedRest
  4. ThuRest
  5. FriStrength15–30 min · moderate · whole body
  6. SatRest
  7. SunRest

The real plan adapts to your age, how much you move, what you like and anything to keep in mind.

Every day

5,000

5,000 steps, or about 15 minutes of walking across the day.

What the strength session involves

  1. 1Warm up for 5 minutes, moving your joints.
  2. 2Five exercises: squat, push (push-ups or press), pull (row), hip hinge (deadlift or glute bridge) and core.
  3. 31 or 2 sets of 10 to 12 repetitions, with 1 or 2 minutes of rest.
  4. 4Finish each set feeling you could do two or three more.
  5. 5Body weight, bands, dumbbells or machines all work. When it gets easy, add weight or repetitions.

And with food

  • Vegetables or fruit at every meal.
  • Water as your usual drink.
  • Minimally processed food most days.

With your weight and height, the plan also tells you how much to eat, in portions you measure with your hand. Calorie and macro calculator.

Why it works this way

How much is enough at first

The WHO recommendations mention 150 minutes a week, but they also say any amount is better than none. Starting with two short sessions is a good start.

What to do in each session

One day, a walk at a comfortable pace. Another, a short strength session with five basic exercises and your own body weight. The plan tells you the sets and when to stop.

How to build up

Each challenge you pass makes the sessions a little longer. Time is added first and, only once there is a base, intensity. Building up slowly is what prevents injuries.

Frequently asked questions

Where do I start if I do nothing?

With walking and one short strength session a week. They are the two things with the most benefit and the least risk for a beginner.

Do I need to see a doctor first?

If you have heart disease, uncontrolled high blood pressure, are pregnant, or feel chest pain or dizziness on exertion, yes. Otherwise, starting gently is safe for most people.

How long until I notice something?

Mood and energy usually improve in two or three weeks. Fitness changes more slowly: think in months.

Learn more

Other plans

Your first challenge lasts 21 days. Start today.

Two minutes to tell us where you are starting from, and the method adapts to you.

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