Build the Base: 10-Week Walking + Home Strength Program (PDF + Excel Tracker)

Level · Beginner

For adults starting out or coming back to exercise. If you can walk and rise from a chair, you can begin.

Build the Base is a 10-week walking and home strength program for adults beginning exercise or returning to it, at any age.

In Stephen's words: "If you can walk and rise from a chair, this plan gives you an easy starting point, then builds up by a few minutes or repetitions each week."

How it works

You walk six days a week and do three short strength sessions at home (Monday, Wednesday, Friday). Nothing is done on the ground, and there is no jumping. Each week has its own page with the walks, the exercises and the rest written in.

What you need

A stable chair with no wheels, a kitchen counter, a wall, a light resistance band with a door anchor, and a grocery bag or water jug to carry.

Included

- 33-page printable PDF, in US Letter and A4

- Excel tracker with all 10 weeks filled in (also opens in Google Sheets)

- A starting test and a week 10 retest: sit-to-stands in 30 seconds, a 15-minute walk for distance, and your average pain and energy scores

- 8 exercises with setup and cues, each with an easier and a harder version

- A page for every week, with rest listed (60 to 90 seconds between exercises, 2 minutes between rounds)

- A warm-up, a cool-down, pain rules, a talk test, a daily log, a Sunday review and common questions

The 10 weeks

Phase 1 (weeks 1 to 5) alternates two ways of doing the reps. In Hold weeks you stay at the hardest position for 3 seconds. In Move weeks you lower over 3 seconds, and the Tuesday and Saturday long walks add brisk pick-ups. Phase 2 (weeks 6 to 10) moves to 3 rounds, long walks of up to 60 minutes and a bag hip hinge. Weeks 5 and 10 are easy weeks. The Sunday review tells you whether to move on or repeat the week.

About the coach

Stephen Register began coaching college track and field in 2012. Through Register Fitness, he has written individual programs for clients at every level since 2008. His credentials are NSCA Certified Strength and Conditioning Specialist, USATF Level 2 in Sprints/Hurdles/Relays and USATF Level 2 in Sports Science. He is a U.S. Army veteran.

Before you buy

Before beginning, show the plan to your doctor if you have a health condition, take daily medication or have gone a year or longer without exercise. Your doctor's advice takes precedence. This program provides training guidance; it does not provide medical care.

Health & safety

This program is general fitness education, not medical advice. Exercise carries a risk of injury. You take part by choice and at your own risk, and you are responsible for your loads, equipment and training space. Stop and get medical help if you feel chest pain, dizziness or sharp pain. Results are not guaranteed. All sales are final, with no refunds. Under 18: only with a parent's or guardian's permission and adult supervision. By buying or using this program, you agree to the full Health & Safety Disclaimer and Terms of Sale: https://payhip.com/CoachStephenRegister/terms-of-sale

Instant download. Nothing ships. The purchase covers personal use within your household, so someone at home may follow the plan with you. Trainers and gyms may neither use it with clients nor resell it. Contact me if a file is damaged or you receive the wrong one, and I'll replace it. To reach me about a file, email register.stephen.paul@gmail.com. I reply within 2 business days.

-Stephen