Beginner · 7 min read

Strength for Healthspan

The lifting sessions the foundations protocol only names in one line. Two days a week, written so you can start without a gym plan.

1. 01

   Two full-body days

   Squat or leg press, a hip hinge, a push, a pull, and a carry. Stop with about two reps left, not at failure.

2. 02

   Add weight or reps, not both at once

   Write down the loads. When every set is clean, add a little weight or one rep next week.

3. 03

   Keep the protein you already eat

   Foundations uses about 1.6 g per kg of body weight. This protocol does not add a second target.

4. 04

   Creatine, if you want the cheap add-on

   About 5 g of creatine monohydrate a day. It does not replace the sessions. Skip it if a clinician has told you to.

5. 05

   Do not add a third lifting day yet

   Walk on the other days. Add a third session only after two days a week have been easy for a month.

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