Lift Ready · 12 weeks
Your 12 weeks at a glance.
Lift Ready is a 12-week programme focused on learning to move well under load — keeping good form, breathing and control as you lift. Start with light, manageable weights for 8–10 controlled reps, building mobility, strength and confidence gradually. Progress the weight only while you can keep that quality of movement. The aim is a solid foundation for heavier lifting, not a rush to lift heavy by week 12. It also helps you set aside dedicated time to exercise each week, so that as you move on to heavier weights, training is already part of your weekly routine.
Use this page to plan ahead. Sessions can go on any day of the week, and rest days are part of the plan. Weeks 3, 6, 9 and 12 are lighter weeks. Stop if anything hurts, and check with your GP before starting if you have a health condition.
Each week has one main full-body strength session, plus core and pelvic-floor work, so you can learn the lifts and recover well while the habit builds. The usual aim of 2–3 strength sessions a week comes once your form is steady: after the 12 weeks, or on your second round, add one of the gym resistance sessions on another day if you feel ready.
Week 1 · Learn the movements
about 70 min
The rest of the week: movement you enjoy, such as walking.
Week 2 · Own your squat and hinge
about 100 min
- Full Body Strength: Foundations40 min
- Core & Pelvic Floor Basics15 min
- Full Body Joint Mobility15 min
- Steady Walk: Zone 2 Builder30 min
The rest of the week: movement you enjoy, such as walking.
Week 3 · Lighter week
about 65 min · Lighter week
- Light Lifting: Form Practice20 min
- Full Body Joint Mobility15 min
- Balance & Steady Steps15 min
- Unwind & Reconnect15 min
The rest of the week: movement you enjoy, such as walking.
Week 4 · Brace and breathe as you lift
about 130 min
- Full Body Strength: Foundations40 min
- Core Strength: Foundations30 min
- Gentle Yoga Stretch & Release30 min
- Steady Walk: Zone 2 Builder30 min
The rest of the week: movement you enjoy, such as walking.
Week 5 · Add a little weight, keep the form
about 105 min
- Full Body Strength: Foundations40 min
- Core Strength: Foundations30 min
- Full Body Joint Mobility15 min
- Beginner Interval Training20 min
The rest of the week: movement you enjoy, such as walking.
Week 6 · Lighter week
about 80 min · Lighter week
- Light Lifting: Form Practice20 min
- Full Body Joint Mobility15 min
- Gentle Yoga Stretch & Release30 min
- Breath & Body Connection for Sleep15 min
The rest of the week: movement you enjoy, such as walking.
Week 7 · Mobility for deeper positions
about 100 min
- Full Body Strength: Builder40 min
- Full Body Joint Mobility15 min
- Core & Pelvic Floor Basics15 min
- Gentle Yoga Stretch & Release30 min
The rest of the week: movement you enjoy, such as walking.
Week 8 · Slow, controlled reps
about 105 min
- Full Body Strength: Builder40 min
- Core Strength: Foundations30 min
- Full Body Joint Mobility15 min
- Beginner Interval Training20 min
The rest of the week: movement you enjoy, such as walking.
Week 9 · Lighter week
about 65 min · Lighter week
- Light Lifting: Form Practice20 min
- Full Body Joint Mobility15 min
- Balance & Steady Steps15 min
- Unwind & Reconnect15 min
The rest of the week: movement you enjoy, such as walking.
Week 10 · Add a little more weight, with care
about 115 min
- Full Body Strength: Builder40 min
- Core Strength: Foundations30 min
- Full Body Joint Mobility15 min
- Steady Walk: Zone 2 Builder30 min
The rest of the week: movement you enjoy, such as walking.
Week 11 · Getting ready to lift heavy
about 100 min
- Full Body Strength: Builder40 min
- Bone-Loading Jumps: Starter15 min
- Core & Pelvic Floor Basics15 min
- Gentle Yoga Stretch & Release30 min
The rest of the week: movement you enjoy, such as walking.
Week 12 · Lighter week and form check
about 65 min · Lighter week
- Light Lifting: Form Practice20 min
- Full Body Joint Mobility15 min
- Balance & Steady Steps15 min
- Breath & Body Connection for Sleep15 min
The rest of the week: movement you enjoy, such as walking.
After the 12 weeks
After week 12, your Today page starts again at week 1. From there you have two ways forward, and you can pick whichever suits you.
1. Repeat Lift Ready to build confidence
Right if the lifts still need your full attention, or you've missed a few weeks. Your Today page carries on with round two automatically: same sessions, a little more weight, still 8–10 controlled reps.
2. Move on to heavier lifting
Right once you can do 8–10 reps of your squat, hinge, press and row with steady form and breathing, no pain, and the last two reps feel hard. Add one of the gym resistance sessions (3 sets of 3–6 heavy reps) on another day, working towards 2–3 strength sessions a week. Keep the Lift Ready mobility and recovery sessions alongside, and add weight only while your form holds. If you can, ask a qualified trainer to check your form first.
Either way, you can also add one or two short interval sessions, and keep walking and gentle movement on the other days.
Light Lifting: Form Practice is a shorter, lighter version of Full Body Strength: Foundations. If your Today page swaps in a gentler session on a rough day, that session counts towards your week but won't tick off the planned one. Within this programme, Full Body Strength: Builder is done with a lighter weight for 8–10 controlled reps, not the heavy 3–6 reps it uses in the workout library.