Guides
Getting stronger
Getting stronger
after 50.
Free, practical guides from our coaching team: strength after 50, mobility, balance, nutrition and getting started, written by Coach Clay.
Weight loss & the 6-week challenge
How to Lose Weight in 6 Weeks (Without Crashing)
Read the guideDo 6-Week Fitness Challenges Actually Work?
Read the guideHow Much Weight Can You Safely Lose in a Week?
Read the guideMeal Prep for Weight Loss: A Simple Sunday System
Read the guideHow to Keep the Weight Off After a Challenge
Read the guideWhy Photographing Every Meal Works
Read the guideWhy the Scale Lies (and What to Track Instead)
Read the guideHow to Eat Out Without Ruining Your Week
Read the guideHow to Break a Weight-Loss Plateau
Read the guideHow Much Protein You Actually Need to Lose Weight
Read the guideStrength after 45 (Silverback)
Strength Training After 50: The Beginner's Guide
Read the guideHow to Start Exercising at 50 (After Years Off)
Read the guideMuscle Loss With Age: What Sarcopenia Really Costs You
Read the guideStrength Workouts for Bad Knees
Read the guideBalance Exercises to Prevent Falls After 60
Read the guideHow Much Protein Adults Over 50 Really Need
Read the guideStrength Training for Women Over 50 & Menopause
Read the guideCreatine for Older Adults: What the Evidence Says
Read the guideFunctional Fitness: Training to Get Off the Floor
Read the guideExercise for Bone Density After Menopause
Read the guideHow Often Should a 50-Year-Old Lift Weights?
Read the guideHip Mobility Exercises for Stiff, Achy Hips
Read the guideIs It Too Late to Build Muscle at 60?
Read the guideStrength vs Cardio After 45: What to Prioritize
Read the guideGetting started
How to Start a Fitness Program and Actually Stick to It
Read the guideWhat to Expect at Your First Coaching Session
Read the guideOvercoming Gym Intimidation (You Are Not the Only One)
Read the guideSmall-Group Coaching vs Personal Training: Which Is Better?
Read the guideWhy Accountability Beats Willpower for Fitness
Read the guideHow to Stay Consistent With Exercise
Read the guideWhat's the Best Time of Day to Work Out?
Read the guideHow to Set a Fitness Goal You'll Actually Hit
Read the guideNutrition
The Protein-First Plate: Eat This Way and Stop Counting
Read the guideA Simple Healthy Grocery List for Weight Loss
Read the guideHow to Actually Eat More Protein (Without Shakes All Day)
Read the guideHow Much Water Should You Drink (Especially After 45)?
Read the guideDo You Actually Need Supplements to Lose Weight or Build Muscle?
Read the guideMeal Planning for Busy People (Zero Willpower Required)
Read the guideHow it works
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