Evidence-based plan
Strength Builder
Full-body strength three times a week with light cardio in between. Built for muscle, bone density, and metabolic health.
Sources & evidence
Every recommendation below links to the original guideline or peer-reviewed study. In plain language, here's what the research found.
American Heart Association
What it means: Regular aerobic activity lowers blood pressure and LDL cholesterol, and reduces cardiovascular events.
British Journal of Sports Medicine (2022)
What it means: Two strength sessions a week are linked to a 10–20% lower risk of dying from any cause.
Harvard Medical School
What it means: Even short walks add up. Consistency beats intensity for most everyday health outcomes.
These summaries are for education, not medical advice. Talk to your clinician before starting a new program, especially if you have a health condition.
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