Free in the appBeginner3 days / week8 weeks

Active Aging Maintenance

8-week beginner program for the older adult who wants to stay strong, mobile, and independent. Three days per week, joint-friendly, focuses on functional movements.

Equipment
Barbell, Dumbbells, Machines
Style
Low Impact

Start Active Aging Maintenance for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

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Get it onGoogle Play
Open theWeb App

About this program

Eight-week beginner program for older adults (60+) who want to maintain strength, balance, and mobility for daily life. Three sessions per week (Mon/Wed/Fri). Each session uses joint-friendly variations: trap bar instead of barbell DL, leg press instead of squat (or goblet for those who prefer free weights), machine and dumbbell pressing, single-leg stability work, carries, and core stability holds. Loads stay submaximal; the goal is consistency and longevity, not PRs.

The program

Here's week 1 of 8. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

Week 1

  1. Day 1 Full Body

    Trap Bar Deadlift (High Handle)3 × 8
    Leg Press ≤ 45°3 × 10
    Chest Press Machine3 × 10
    Seated Row Machine3 × 10
    Plank3 × 30 s
  2. Day 2 Rest

  3. Day 3 Full Body

    Goblet Squat3 × 10
    Walking Lunges3 × 10
    Dumbbell Shoulder Press3 × 10
    Seated Row Machine3 × 10
    Bird Dog3 × 10
  4. Day 4 Rest

  5. Day 5 Full Body

    Trap Bar Deadlift (High Handle)3 × 8
    Chest Press Machine3 × 10
    Dumbbell Shoulder Press3 × 10
    Farmer's Walk 15m (50')3 × 15 m
    Plank3 × 30 s
  6. Day 6 Rest
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8

Weeks 2–8 are free in the Capazity app

Get the full 8-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

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