One last thing, and it is the one your future self cares about most. Week five is when you will want to stop. Week five is already in the plan.
The Load Plan. Twelve weeks. Two 35 minute sessions a week. Five movements. One page. Built for a body that is losing lean mass right now, and for a woman who is going to have a bad fortnight in the middle of it.
What happened to bone density
101 postmenopausal women with low bone mass. Eight months, twice weekly, thirty minutes, supervised.
- Trained twice a week
- Control group
View as a table
| Group | Change in lumbar spine bone density |
|---|---|
| Trained twice a week | +2.9% |
| Control | −1.2% |
Supervised high intensity resistance and impact training trial, published 2017. The Load Plan is built on the same twice weekly structure. Your result will depend on your starting point, your consistency and your own clinical picture.
What the evidence actually supports
- Bone density
- Strength
- Lean mass
- Physical function: walking speed, leg strength, stairs
What it does not, and we will not claim
- Hot flushes. The evidence does not support it
- "Fixing your metabolism"
- A number on the scale
Built on the trial that actually moved bone
101 postmenopausal women with low bone mass. Twice a week, thirty minutes, supervised. Lumbar spine density rose 2.9% while the control group lost 1.2%.
Two sessions. Thirty five minutes. Five movements.
Not six days a week. Not an hour. The programme most women can actually keep is the one that works.
One page, not an app
Print it, put it on the fridge. Nothing to log, nothing to sync, nothing else asking for your attention.
The bad fortnight is written into it
There is a scaled down version of every week, for the weeks you are sleeping badly and everything hurts. Missing a session is planned for, not a failure.
What one session looks like
| Min 0 to 5 | Warm up, printed on the same page |
| Min 5 to 30 | Five movements, three rounds. Legs, hinge, push, pull, carry |
| Min 30 to 35 | Done. No finisher, no burnout, nothing to prove |
In the Protect and Hold weeks the same session appears in its scaled form: lighter, shorter, still counts.
Why this is the last thing we offer you, not the first. It is the only rung that asks you to do something ongoing. You now have your pattern, four weeks of food, and something for 3am. This is the one that needs all of that underneath it first.
This is the final offer. Nothing follows it. One payment, charged to the card you just used, covered by the same 60 day refund. After this page you go straight to your confirmation.
"I have never been a gym person and I am still not. Two sessions in my kitchen with a pair of dumbbells, and for the first time the plan had a version for my bad week instead of pretending I would not have one."
Joanne W., 53, placeholder testimonial