Personalized training
Build your weekly workout plan.
Choose a goal, experience, equipment and schedule. Get real exercises for each day, not just a time calculation.
How to use this plan
Warm up before activity, prioritize controlled movements, and take recovery days seriously. For strength work, start with manageable resistance and 60–120 seconds between sets. Modify exercises for your abilities.
Adults generally benefit from at least 150 minutes of moderate aerobic activity per week and muscle-strengthening activities on two days. Your plan may need extra walking or other activity to meet that guideline.
Sample educational plan only; not individualized medical or exercise advice. CDC physical activity guidance.