Older. Stronger.
In charge.
The silverback is what a gorilla becomes with age. Six coached weeks of strength, mobility and balance at our Fond du Lac studio, built for bodies over 45 and welcoming to any fitness level. Measured, and kind about it.
Muscle you lose
you can win back.
After 45, inactive adults lose 3 to 8% of muscle per decade, and that is the knee getting worse, not better. Two coached strength sessions a week measurably reverses it. Doing nothing is the risk; this is the antidote.
Muscle-loss and training-response figures reflect published research on sarcopenia and progressive resistance training in older adults. Individual results vary.
The Health Gate.
The single biggest fear after 45 is getting hurt. So the first thing we do is not a workout, it is a screen: a movement assessment, a blood-pressure check, a physician-clearance step, and your own personal joint-swap list. Every movement in your six weeks is matched to what your screen showed, not to some 25-year-old's.
- Documented movement screen and blood-pressure check
- Physician-clearance workflow built in
- A joint-swap for every exercise, on file
- Nothing your body has not already cleared
No mystery. Just the plan.
Progressive strength sessions
Two coached at our Fond du Lac studio plus one guided at home via the Movement Vault. Every movement has a joint-friendly swap.
Zone 2 cardio, 30 to 45 minutes
Conversational pace. Roughly 80% of your cardio should feel easy. That is the point, and it is what builds the engine.
10 minutes of mobility and balance
Couch stretch, squat holds, single-leg practice. Daily balance work is the quiet hero of staying independent.
Bone-loading session
Brisk walking, stairs, light impact work for hip and spine density.
A real human reviews your week
A five-minute check-in: sessions done, energy, sleep, nutrition, pain flags, one win. Your coach responds every week, visibly.
Train when it fits.
Six coached 45-minute slots a day, seven days a week. Pick the ones that fit your life, and switch them whenever you need to.
Find your Fitness Age.
Before we change anything, we measure everything: a 30-second chair stand, arm curls, chair sit-and-reach, shoulder mobility, an 8-foot up-and-go and a single-leg balance hold, each scored against published age norms. The result is your Fitness Age, a single honest number, and it is what your guarantee measures against.
Day 42 retests every benchmark. Your before and after is not a mirror selfie. It is chair-stand reps, sit-and-reach inches, balance seconds and a new Fitness Age.
The Protein-First Plate.
No calorie counting, ever. After 45, muscles need a bigger per-meal protein dose to respond, so the system is simple: 25 to 40g of protein at every meal, eaten first. Half the plate vegetables. A quarter smart carbs. Water on a schedule, because thirst signals fade with age. Your Sunday shop is a done-for-you cart at Festival Foods, Pick 'n Save or Walmart.
- 7-day meal template and done-for-you grocery carts
- Protein-first breakfast cheat sheet
- Eating-out guide that survives real restaurants
- Nutrition review inside every weekly check-in
- Her 45+ and His 45+ tracks, tuned to what midlife hormones change
We coach the food first. There is also an optional, evidence-based supplement guide (creatine, vitamin D3, omega-3, protein, magnesium, collagen) with exact doses and the reasoning behind each. It is never required and never a product push. These statements have not been evaluated by the Food and Drug Administration. Nothing here is intended to diagnose, treat, cure, or prevent any disease. Talk to your physician before starting any supplement.
Movement standards
from the vault.
Real tutorials from our coaching channel, including the exact drills in your daily mobility block.
The Couch Stretch
Squat Holds
How To Get Up
Lunging Basics
Free Weight Upper Body Routine
Step UpsPeople over 45,
in their own words.
Real members coached by Clay, the coach behind White Gorilla. Tap any one to watch.
“Welcoming to anybody, whatever your fitness level.”
Member, 10 years
“They accommodate everything life throws at you.”
Member, 10 years
“Great instructor. I recommend this to anybody.”
Member, 5 years
“Always something different, and always a great workout.”
Longtime member
“I feel good, and I'm strong.”
MemberIndividual results vary. Testimonials reflect individual experiences and are not a guarantee of specific results.
The Stronger-and-More-Flexible Guarantee
Measurably stronger and more flexible in six weeks. Or it is free.
- 01Complete your two coached strength sessions each week.
- 02Submit your five-minute weekly check-in.
- 03Show up for your day-42 retest.
If your 30-second chair-stand reps have not improved and your sit-and-reach flexibility has not improved over your day-1 baseline, choose either a 100% refund of your $599 or free coaching until both numbers move. Every dollar, and you can read the terms. We can promise this because the research is unambiguous: progressive strength training twice a week produces measurable gains at any age.
One payment. No membership. No auto-renewal. No letter to cancel.
Everything you get
for $599.
The same coached engine as the challenge, tuned for 45+, with the Health Gate built in. Over $4,300 of value, one flat price.
Keep it going, or not.
No contract either way. The six-week program is the whole promise; these are optional ways to keep your coach.
One payment. The Health Gate, six coached weeks, meal planning with done-for-you carts, weekly human check-ins, three scans and the money-back scoreboard. Split-pay 2 x $325.
Apply NowOptional, after day 42. Month to month, no contract, cancel anytime. Keeps the coaching, the check-ins and the community.
Private coaching and daily accountability for those who want a coach in their corner every single day.
Questions, answered.
Is this different from the regular 6-week challenge?
Same coached six-week engine and the same $599, built specifically for bodies over 45. It adds the Health Gate safety screen, a Fitness Age assessment, joint-swapped movements, and a warmer, unhurried room. Day 0, 21 and 42 scans, just like the challenge.
I have not exercised in a decade. Is this safe for me?
That is exactly who this is for, and it is why we run the Health Gate before anything else: a movement screen, a blood-pressure check, and a physician-clearance step. Every movement has a joint-friendly version scaled to your screen. Talk to your physician first; our onboarding asks you to.
Will I be the oldest or the worst one in the room?
No. The whole cohort is people your age, capped at 20, and the coach knows every name. Nobody is judged, and nobody is racing a 25-year-old. Measured, and kind about it.
What is the Fitness Age assessment?
A validated battery of simple tests: 30-second chair stand, arm curls, sit-and-reach, shoulder mobility, an 8-foot up-and-go and single-leg balance, scored against published age norms. It turns your starting point into a number, and day 42 retests every single one.
Do I have to buy supplements?
No. We coach the food first. The supplement guide is optional education with exact doses and the reasoning behind each one; the program works without any of them. Talk to your physician before starting any supplement, especially if you take medications.
What happens after the six weeks?
Your day-42 scan, your before and after, and a goal review with your coach. Most graduates continue on the Silverback membership at $199 per month, month to month, no contract, cancel anytime. Continuing is a decision, not a default.
How does the guarantee work?
We guarantee function, not scale weight: complete your two coached sessions each week, submit your weekly check-in, and show up to the day-42 retest. If your chair-stand reps have not improved and your sit-and-reach flexibility has not improved over baseline, choose a 100% refund of your $599 or free coaching until both numbers move.
Claim your spot in
Silverback Strong (45+).
Apply for the six-week program below. No payment now: a coach reviews your application, talks through your goals and your health, and books your Health Gate and Fitness Age assessment.
You are pre-approved for a consult.
A coach will call the number you gave, fast, about Silverback Strong (45+). The consult and body scan are free, and nothing is paid until you meet us at the gym.