Health
A health fitness program specifically addresses particular moments in life when the body needs extra attention and extra care, not a vague general fitness push with no clear target or defined timeline.
Back & Posture specifically eases long days spent sitting down over a full 8 weeks, Prenatal and Postpartum both support pregnancy and the return after rehabilitation, and Strength & Menopause and Strength 50+ both protect bone density past 45, with careful, progressive loading. Core strengthens the trunk in short focused sessions, and Flexibility restores joint range without ever losing strength or stability.
Always pick the one specific program that most precisely matches your actual current situation, not a performance or physique goal: here, prevention and genuine long-term sustainability always come first, above everything.
- At homeWomenHealth
Prenatal
Training through pregnancy · 3 gentle sessions a week · 3 trimesters
€39.5See →≈ one session with a coach
- No equipmentAt homeHealth
Flexibility
Stretching for stiff athletes · 4-5 sessions of 15-20 min · 9 weeks
€39.5See →≈ one session with a coach
- Weight trainingNo equipmentAt homeHealth
Core
The base of all your training · 3-4 sessions of 15-20 min · 9 weeks
€39.5See →≈ one session with a coach
- At homeWomenHealth
Postpartum
Back to training after rehabilitation · 3 sessions a week · 8 weeks
€39.5See →≈ one session with a coach
- StrengthWomenSeniorsHealth
Strength & Menopause
Muscle and bone capital after 45 · 3 sessions per week · 12 weeks
€44.5See →≈ one session with a coach
- At homeHealth
Back & Posture
For people who sit all day · 3 sessions a week · 8 weeks
€39.5See →≈ one session with a coach
- StrengthSeniorsHealth
Strength 50+
Muscle, bone and balance after 50 · 3 sessions a week · 12 weeks
€44.5See →≈ one session with a coach
Not sure yet?
Try the method first with the Starter Week: three full-body sessions written like our Health programs, free, no credit card.
Which program to strengthen your back?
Back & Posture is built for people who sit all day: 8 weeks at three sessions a week, with resistance bands and light dumbbells, to strengthen the upper back and the muscles that hold your posture, with no gym required at any point. If your back makes itself heard at the office, our guide to back pain at the desk already offers simple first steps.
Core and flexibility: the base that holds
A solid trunk and joints that keep their range make everything else easier, from carrying groceries to your next workout. Core builds trunk stability over 9 weeks, at 3 to 4 sessions of 15 to 20 minutes, and Flexibility restores range over the same number of weeks, in 4 to 5 short weekly sessions. Two short formats, easy to hold onto even in a busy week, and easy to combine with any other program on this page.
Moving through pregnancy and after childbirth
Prenatal supports all three trimesters with three gentle sessions a week, with your doctor’s approval. Postpartum organises the return after rehabilitation, over 8 weeks at three sessions a week. Neither assumes anything about your fitness before pregnancy: both plans start where you are today. The two stages have their dedicated page among our women’s programs.
Maintaining muscle and bone after 45
Strength 50+ works muscle, bone and balance over 12 weeks, while Strength & Menopause adapts the loading to the hormonal changes that come after 45, on the same format of three sessions a week. Both run on dumbbells and bands, with gym options for those who prefer machines. The senior programs detail this approach.
Strengthening, not treating
Let’s be clear about what these programs do: they strengthen the muscles that support your back, posture and joints, with progressive loads and no sudden movements. They replace neither a diagnosis nor a treatment: if pain has settled in, a health professional’s opinion comes before any program. That frankness is deliberate: a program you can trust also tells you what it cannot do.
The PDF format: written sessions, week after week
Each program is a PDF: exercises, sets, rest times, week by week progression and alternatives for your equipment. You download it once and it stays yours, with no subscription and no imposed app, on your phone or printed out. Most of these sessions need no gym at all: see our at home programs too.