Elder Scrolls: Over 65 Simple Strength Programme
The Hard Way Fitness
Strength & ConditioningOur Promise
Every programme we publish is tested under pressure by our coaches and clients before it’s released. Born out of real training, not theory. These are the sessions we do ourselves. No shortcuts, no gimmicks, no marketing, or rubbish to sell you. All we ask is your honesty of effort and a review if you complete the programme.
Who is this Programme for
This programme is designed for people with little or no current fitness level who want a safe, gradual, and effective way to improve strength, mobility, and overall health. It’s ideal for those who value patience and persistence, and who want a simple plan that delivers steady results without overwhelming intensity.
About this Programme
The programme runs for 8 weeks and is built around short, repeatable sessions that can be performed multiple times a day. Each session uses simple movements, minimal equipment, and low-impact exercises designed to be joint-friendly and pain-free. Clear progressions are built in so you can increase repetitions, time, or control gradually, while keeping sessions familiar and manageable. Every exercise includes modifications where needed, so the programme is accessible at all levels. The goal is not rapid transformation but consistent, sustainable improvement in mobility, strength, and confidence.
What you Will Get Out of the Programme
By the end of 8 weeks, you’ll have established a proven routine you can continue long term, developed better mobility and strength, and built confidence in your ability to move safely and consistently. You’ll finish with the tools and structure to maintain independence, increase energy, and stay active for life.
A
Stretch
1 x 5:00
B
Wall Push Up
2 x 10
C
Seated DB Press
2 x 10
D
Band Pull-Apart
2 x 10
E
Stationary Bike
1 x 10:00
A
Stretch
1 x 5:00
B
Wall Push Up
2 x 10
C
Seated DB Press
2 x 10
D
Band Pull-Apart
2 x 10
E
Stationary Bike
1 x 10:00
A
Stretch
1 x 5:00
B
Wall Push Up
2 x 10
C
Seated DB Press
2 x 10
D
Band Pull-Apart
2 x 10
E
Stationary Bike
1 x 10:00
A
Stretch
1 x 5:00
B
Wall Push Up
2 x 10
C
Seated DB Press
2 x 10
D
Band Pull-Apart
2 x 10
E
Stationary Bike
1 x 10:00
A
Stretch
1 x 5:00
B
Wall Push Up
2 x 10
C
Seated DB Press
2 x 10
D
Band Pull-Apart
2 x 10
E
Stationary Bike
1 x 10:00
A
Stretch
1 x 5:00
B
Wall Push Up
2 x 10
C
Seated DB Press
2 x 10
D
Band Pull-Apart
2 x 10
E
Stationary Bike
1 x 10:00
A
Stretch
1 x 5:00
B
Wall Push Up
2 x 10
C
Seated DB Press
2 x 10
D
Band Pull-Apart
2 x 10
E
Stationary Bike
1 x 10:00
Stephen Mooney
Founder & Head Coach at Hard Way Fitness, Army Reservist, Muay Thai Fighter, and father of two. With a background in financial services and military training. I blend elite strength & conditioning, tactical fitness, and mental resilience to push members beyond their limits. Passionate about discipline, challenge, and building an unbreakable mindset
An 8-week, low-impact programme designed for beginners who want safe, repeatable training and steady progress. Build strength, energy, and confidence with a plan you can follow for life.
Get Elder Scrolls: Over 65 Simple Strength Programme
Liam
Retired Engineer Power Generation
Verified Athlete"Hard Way Fitness took a difficult set of requirements that limited a lot of common training methods, and founds ways means to still get the job done. Everything I needed was in the palm of my hand with the TrainHeroic app, and coaches were on hand for feedback and support."
