Programmes · Session collections
Training
Compare the days, equipment and experience a programme calls for. Find a structure that fits your week or plan individual sessions.
Strength training for life after 50
Stronger
when it
matters.
A strength training app for adults over 50. Follow your session, record each set and look back at the work you’ve done. A clear plan for your training, even when a busy week changes it.
Explore Lifty Fifty
The complete training system.
Know what you’re training today and have a useful record to come back to next week.
Compare curated programmes by time and equipment. See how to record a set on your phone, then review your sessions in the portal.
Not sure what “two reps in reserve” means? Need a reminder of a movement’s setup? The training library explains the instructions behind the workout.
iPhone · Android
The app
Check the next set, record the weight and reps you managed and add a note about how it felt. Keep that detail for next time.
Movements · Anatomy · Principles · Metrics
Lifty Fifty Training Library
Check your squat setup, look up an unfamiliar instruction or understand which muscles a movement involves.
Choose · Train · Understand · Grow
Discover Lifty Fifty
Follow one training journey: choose a programme, work through a session and review what you did before the next one.
Calculators and reference tables
Training tools
Switch between kilos and pounds, make sense of an effort target or compare a lift with competition records. No account needed.
Programme and session review
The portal
Look back at a week of training on a larger screen. Compare the sessions you planned with the work you actually recorded.
The movement library / In motion
Your step by step training partner
3 example movements — the “big three”: squat, bench press and deadlift.
Three examples from the wider movement library. Watch the movement, then check its setup, step-by-step technique and considerations for training after 50. They’re examples to explore, not a required workout.
01 / 03Barbell · Squat
Low-bar back squat
Silent movement demonstration
The video could not load here. Open it directly or use the movement link above.
02 / 03Barbell · Press
Flat barbell bench press
Silent movement demonstration
The video could not load here. Open it directly or use the movement link above.
03 / 03Barbell · Hinge
Conventional deadlift
Silent movement demonstration
The video could not load here. Open it directly or use the movement link above.
Programme progress
See how the weeks fit together.
Follow a programme from its first block to its final session. This Lifty Fifty capture uses sample training, not member results or a programme recommendation.
Completed programme
Two blocks. All 24 sessions recorded.
Strength After 50: Strength Builder moves through Repeatable Strength and Firmer Loads across eight weeks. Bars show intensity, and the line shows work demand across all 24 completed sample sessions.
Training knowledge
Understand the choices behind your training.
Check a principle, make sense of a set or take a closer look at how Lifty Fifty works.
The science behind strength
A training reference you can put to use.
Movement technique, anatomy and programming guidance draw on established strength-training references, including NSCA and ACSM texts.
Explore the library’s foundations Why Lifty FiftyRead a working set / Example
80 kg×5 reps
2 RIRAbout two more reps
before failure
before failure
The same load and reps can feel different. Effort makes the comparison more useful.
From the training notes
Judge progress by more than the weight.
A heavier set is one sign of progress. Reps, effort and execution help explain what changed.
Read the guide to comparing sets All training notes