APEX Return to Fitness Workbook | 40 Page Fitness and Strength Planner for Over 40s | Instant Download PDF

Rebuild fitness, strength and energy safely after 40, whatever your starting point.

The APEX Return to Fitness Workbook is a 40 page printable companion that turns the exercise evidence into a practical 28 day plan.

One arresting fact: frail adults with an average age of 90 increased their leg strength by 174% after just eight weeks of strength training (Fiatarone and colleagues, JAMA, 1990). It is never too late to get stronger.

WHAT IS INSIDE

Part 1, Assess: six home fitness checks, a twelve habit Fitness Habits Score, and your reasons and goals

Part 2, Start Safely: a safety check, the effort scale and talk test, a soreness log and your first two weeks

Part 3, Build Your Engine: a steps builder, a walk to run plan, a cardio log and intervals when ready

Part 4, Build Your Strength: six movement patterns, a strength log, a progression ladder, and balance and power drills

Part 5, Your Plan: plant protein and recovery, weekly plan, anchored habits, 28 day calendar and tracker, retest and your Fitness Plan

DETAILS

40 pages, A4 PDF, instant download

Print at home or fill in digitally with GoodNotes or Notability

Fully sourced from published research and UK guidance

Created by Isabella Hawke, founder of Verde Vitae Group, with 26 years in health and wellbeing.

Want to go further? The full APEX Return to Fitness Course is available in this store, and the workbook includes a reader discount code.

This workbook is an educational resource for general wellbeing. It is not medical advice and is not intended to diagnose or treat any condition.