The Over 50 Standard

Ten books

Written for a body that has been in use for fifty years.

Not one of these is a programme for a twenty-five year old with the years filed off. Every rep count, every progression and every rest day assumes recovery is the thing that changed, because it is.

Start here, free

The standards card.

All eleven tests, all four rungs, every number. Read it online with no signup. Want it on paper? The free printable PDF adds a score column and tells you which book to start with for your weakest test, with a half-price code for each. Test yourself first. Then decide whether any of the books below are for you.

Open the standards cardGet the printable PDF, free

The Over 50 Starter Bundle: The 30-Day Reset, Building Muscle After 50 and Dumbbell Training

Save $18

The Starter Bundle.

The 30-Day Reset to build the habit, Dumbbell Training to train at home, and Building Muscle After 50 to keep progressing for years. Three books, $29 instead of $47.

Get the bundle, $29

Save $98

The Complete Shelf.

All ten books in one download: strength, HIIT, mobility, core, dumbbells, the 30-day reset, thirty-minute workouts and the testosterone guide. $49 instead of $147, about five dollars a book.

Get all ten, $49

The Complete Shelf: all ten Over 50 Standard books for $49

Ten books

One for wherever you are stuck.

Every one of them exists because the same question kept turning up in the comments. Buy the one that answers yours. The rest will still be here.

Strength, joints, and staying capable for life

Building Muscle After 50

Most strength advice is written for bodies under thirty. A complete, honest plan for building real muscle after fifty, from the biology to the blueprint.

  • What changes in muscle, joints and recovery after fifty, in plain language
  • The Signal Principle: how hard to push, and how to know it was enough
  • Five foundational movements, with a safe variation for every cranky joint
  • A training blueprint you can run at home or in a gym

$19

Read about it

Intervals rebuilt for the body you have now

HIIT for the Over 50 Body

Most HIIT advice is built for 25-year-olds. Base first, intensity second, joints protected, recovery planned.

  • A six-part movement and strength check before you add any intensity
  • Joint-friendly ways to raise effort, and work-to-rest ratios by level
  • Four ready-to-run sessions
  • The Capability Compass, for deciding when to push and when to hold

$17

Read about it

Short, effective workouts. No gym required.

The 20-Minute Solution for Adults Over 50

One twenty-minute session, four blocks, three starting levels. All you need is a chair, a wall, the floor and a towel.

  • Self checks before you start, and three starting levels
  • Your twenty-minute session, block by block: warm-up, strength, cardio, flexibility and balance
  • Adaptations for knees, shoulders, back and balance
  • An illustrated library of fifteen core moves

$17

Read about it

The Over 50 Standard: Mobility Edition

Reclaim Your Movement

Measure your mobility like a vital sign, and train it back with ten to fifteen minutes a day. Flexibility, strength, balance and gait.

  • A five-minute mobility check you can repeat every month
  • A ten-minute daily reset
  • Simple strength, balance and walking layers
  • A four-week starter plan

$15

Read about it

A practical habit reset for strength, energy and mobility

The 30-Day Reset

Not a detox or a crash plan. Thirty days of deliberate practice that rebuilds strength, walking, protein, sleep and recovery.

  • What changes in your body after fifty, and what still responds
  • Four pillars and a minimum-viable day for the bad days
  • A simple two-day strength plan built on five movement patterns
  • Protein-first plates, hydration and flexible meal timing

$14

Read about it

The 15-minute strength plan

Dumbbell Training

One pair of dumbbells, five movement patterns and three short workouts you can rotate. Small enough to survive real life.

  • Why long workouts keep failing, and the rule for missed sessions
  • How to choose a starting weight for each exercise
  • What makes a rep count: six standards for every set
  • An exercise library of 13 movements, each with an easier version

$14

Read about it

Strength you can use, after 50

Functional Strength

Seven movement patterns that carry into real life, three full-body workouts, and an honest take on what training can do for the brain.

  • What strength training can support for the brain, and what it cannot promise
  • Seven movement patterns with everyday examples and starter options
  • Three full-body workouts and simple progression rules
  • A five-step warm-up, balance practice and clear red flags

$12

Read about it

Stability, balance and confidence at any age

Core Strength

Not about visible abs. Breathing, bracing and balance, nine moves with a starting dose, and three 10-20 minute workouts.

  • The two rules: stability before strength, consistency before intensity
  • The foundations: breathing, bracing without clenching, and moving with control
  • A five-part starting assessment you can do at home
  • An exercise library of nine moves, each with a starting dose

$12

Read about it

Natural remedies for the modern man

Testosterone Tonic

An honest, evidence-rated guide to twelve popular herbs, how testosterone is properly tested, and the habits that matter more than any capsule.

  • What testosterone does, what "low" really means, and how it is properly tested
  • How to read herbal research and spot risky or adulterated supplements
  • Twelve herb profiles, each with an evidence rating and a safety box
  • Sleep, body weight, strength training and alcohol: the habits that matter most

$15

Read about it

30-minute workouts for busy people over 50

Fit in a Flash

Three planned thirty-minute sessions a week, built around a working day: strength intervals, engine intervals and a mixed circuit.

  • A traffic-light check before every session, and a simple 1 to 10 effort scale
  • Five starting checks and three levels: Foundation, Builder and Driver
  • Three core sessions: Strength Intervals, Engine Intervals and a Mixed Circuit
  • Twelve bodyweight moves with easier and harder versions, plus a hotel-room session

$12

Read about it

Out now. All ten are instant PDF downloads through Payhip. Launch offer: the first hundred readers of each book get it at half price, with the code shown on that book's page.

The channel

Everything in these books gets tested on camera first.

Nothing goes in a book until it has survived a few hundred people trying it. The channel is where that happens, and where the next book gets decided.

Subscribe on YouTube

Before you ask

Three fair questions.

Are these paper books or files?

Files. PDF, formatted so it prints properly on a home printer, and readable on a phone in a garage. No app, no login, no expiring link.

Do I need the gear list to use them?

No. The 20-Minute Solution, Reclaim Your Movement and Core Strength need little more than a chair, a wall and the floor. Dumbbell Training, Building Muscle, Functional Strength and HIIT work best with a pair of dumbbells, and the gear list is there when you want them.

Which one first?

Take the free card and run the eleven tests. Whichever test embarrassed you is the book to buy. If they all did, start with The 30-Day Reset.