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Strong at Home
A guided strength session that fits your time, your level and your living room. Press start, follow the moving figure, and let the timer do the counting.
Build today's session
What's in it · 20 min · 3 rounds · 30 s work, 30 s rest
Warm-up
March in place · Arm circles · Hip hinge drill · Bodyweight squat
- Sit to standFeet flat, chest tall.
- Wall push-upHands at shoulder height on the wall.
- Glute bridgeFeet flat, press through your heels.
- Prone Y raiseFace down, arms in a Y.
- Dead bugLower back pressed down.
Cool-down
Slow breathing · Chest opener
Pick a weight and version where you finish each block with 2–3 reps in the tank: hard, but never all-out. [4]
Why two short sessions a week are enough to matter
The guideline
The WHO recommends muscle-strengthening activity for all major muscle groups on at least two days a week, at every adult age. [1]
The dose
Across 16 cohort studies, about 30–60 minutes a week of muscle-strengthening activity was linked to a 10–20% lower risk of death from any cause, and of heart disease and cancer. More was not clearly better. [2]
The method
For older adults, the NSCA recommends two to three sessions a week, building towards two to three sets per major muscle group. A single set is a fine place to start. [3]
Bones
In postmenopausal women with low bone mass, eight months of supervised, twice-weekly 30-minute heavy lifting and impact training improved spine and hip bone density compared with a light home programme. This session is a starting point, not that programme. [5]
Free with the Sunrise Letter
The 8-week Strong at Home programme
Two sessions a week that build from Starter to Strong, with a printable training log.
- Eight weeks, two sessions a week, each one a tap away in the player
- Built-in progression: more time, more rounds, harder versions
- A printable log to track every session
- Calendar reminders on the two days you choose
- Then the Sunrise Letter: calm, useful longevity news, only when there's something worth saying
Sources
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451–1462. doi:10.1136/bjsports-2020-102955
- Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022;56(13):755–763. doi:10.1136/bjsports-2021-105061
- Fragala MS, Cadore EL, Dorgo S, et al. Resistance training for older adults: position statement from the National Strength and Conditioning Association. J Strength Cond Res. 2019;33(8):2019–2052. doi:10.1519/JSC.0000000000003230
- Zourdos MC, Klemp A, Dolan C, et al. Novel resistance training-specific rating of perceived exertion scale measuring repetitions in reserve. J Strength Cond Res. 2016;30(1):267–275. doi:10.1519/JSC.0000000000001049
- Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. J Bone Miner Res. 2018;33(2):211–220. doi:10.1002/jbmr.3284
Last reviewed: 2026-11-05
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