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Training planner

Choose your days, time, equipment and goal. The planner spreads strength and endurance sessions across the week, progresses them over 12 weeks and tracks whether you meet the recommendations. Exports to your calendar.

About you

Goal
Age
Experience
New: hardly any training in recent months.

Your plan

Training days
Pick the days on which you realistically have time.
Minutes per session
Equipment
Preferred endurance
More benefit per minute. Only without known heart problems, or after checking with a doctor.

Your plan

4 sessions a week: 2× strength, 2× endurance

WHO recommendation this week
Endurance40 of 150 minutes
Vigorous minutes count double.
Strength for all major muscle groups2 of 2 days

Week 1: Start

Monday
Strength A 30 min
Show session
Warm-up 5 minMove loosely: arm circles, hip circles, 10 slow squats without weight.
Exercises 25 minSlow, controlled repetitions. The last two should feel hard, with one or two left in the tank. Rest 60 to 90 seconds.
  • Sit-to-stand from a chair2 × 10–12
  • Wall push-up2 × 10–12
  • Glute bridge2 × 10–12
  • Prone Y-T raises2 × 10–12
  • Dead bug2 × 10–12
  • Split squat holding a wall2 × 10–12 per side
TuesdayRest day
Wednesday
Brisk walking 20 min
Show session
Brisk walking 20 minEffort 5 to 6 out of 10 (moderate).
ThursdayRest day
Friday
Strength B 30 min
Show session
Warm-up 5 minMove loosely: arm circles, hip circles, 10 slow squats without weight.
Exercises 25 minSlow, controlled repetitions. The last two should feel hard, with one or two left in the tank. Rest 60 to 90 seconds.
  • Glute bridge2 × 10–12
  • Prone Y-T raises2 × 10–12
  • Split squat holding a wall2 × 10–12 per side
  • Wall push-up2 × 10–12
  • Bird dog2 × 10–12 per side
  • Sit-to-stand from a chair2 × 10–12
Saturday
Brisk walking 20 min
Show session
Brisk walking 20 minEffort 5 to 6 out of 10 (moderate).
SundayRest day

The file holds all sessions of the 12 weeks with details and a reminder. Watches that show your calendar show them too.

Good to know

  • With your days you get about 60 endurance minutes a week. The WHO recommends at least 150: brisk walking or cycling for everyday trips counts too.
  • Once you manage 12 clean repetitions in every set of an exercise, add a little weight or switch to the harder variation.
  • Talk to a doctor before training hard if you have heart problems, take medication or have been inactive for a long time.

Planned: sending sessions straight to Garmin, Apple Watch and Wear OS.

Basis

The planner applies the recommendations of the WHO and the American College of Sports Medicine. It does not replace personal advice.

  1. 1WHO guidelines on physical activity and sedentary behaviourWorld Health Organization, 2020
  2. 2Progression Models in Resistance Training for Healthy AdultsAmerican College of Sports Medicine, Medicine & Science in Sports & Exercise 41 (3), 2009
  3. 3Much Ado About Zone 2Storoschuk KL and others, Sports Medicine 55 (7), 2025

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