Beginner / familiar · 3 days a week

Low-impact Fitness

Supported, steady sessions with no jumping or running.

Supported movements without jumps; choose a comfortable range. This is an equipment preference, not a medical or rehabilitation plan. Needs: Gym machines and dumbbells.

  • You want to avoid jumping and running
  • You prefer supported, machine-based training

Not the right fit if you’re training for speed or power.

Steady, supported resistance training improves strength at any starting point. Progress comes from small, regular increases. ACSM 2026 resistance-training position stand

Your week

  1. Mon
    Full Body7 exercises · about 56 min
    Exercises
    • Leg press2 × 8–12
    • Dumbbell Romanian deadlift2 × 8–12
    • Machine chest press2 × 6–10
    • Lat pulldown2 × 8–12
    • Seated cable row2 × 8–12
    • Dumbbell lateral raise2 × 10–20
    • Dead bug2 × 6–10
  2. Tue
    Rest
  3. Wed
    Full Body7 exercises · about 56 min
    Exercises
    • Leg press2 × 8–12
    • Dumbbell Romanian deadlift2 × 8–12
    • Machine chest press2 × 6–10
    • Lat pulldown2 × 8–12
    • Seated cable row2 × 8–12
    • Dumbbell lateral raise2 × 10–20
    • Dead bug2 × 6–10
  4. Thu
    Rest
  5. Fri
    Full Body7 exercises · about 56 min
    Exercises
    • Leg press2 × 8–12
    • Dumbbell Romanian deadlift2 × 8–12
    • Machine chest press2 × 6–10
    • Lat pulldown2 × 8–12
    • Seated cable row2 × 8–12
    • Dumbbell lateral raise2 × 10–20
    • Dead bug2 × 6–10
  6. Sat
    Rest
  7. Sun
    Rest

Every exercise has a target. Log what you lift and the next week is written from it: same lifts, with the weights you earned.

Where it goes

  1. Week 1 · Foundation

    Learn the lifts. Leave about 3 reps in the tank.

  2. Weeks 2–3 · Build

    Add reps while your form stays clean.

  3. Weeks 4–5 · Progress

    Same supported sessions, with a little more resistance on anything that felt easy.

    42 working sets a week. The weights go up, not the workload.
  4. Week 6 · Consolidate

    Repeat your best numbers and lock them in. The next block starts from there.

General fitness guidance, not medical advice. Check with a doctor before you start if you have a medical condition, an injury or symptoms, or are pregnant, and stop if something feels wrong.

Start this plan free

7 days free, no card to start.