Over 50 & Strong
myHealthCoach
Strength & Conditioning, Marathon, Nutrition, General Fitness, Personal Training, Functional Training, Custom ProgrammingTraining at Over 50 & Strong: Built for Your Body, Your Goals, and Your Stage of Life
At Over 50 & Strong, every training plan is designed with one purpose in mind.
Helping people in mid-life and beyond build strength, confidence and long-term resilience, without extremes, exhaustion or complicated routines. Whether you prefer to train at home with zero equipment, enjoy structured gym sessions, or want a strength programme that covers all bases, my coaching meets you exactly where you are.
1. No-Equipment Workouts (Home-Friendly, Joint-Friendly, Highly Effective)
These sessions are perfect if you want to get fitter and stronger without stepping foot in a gym.
I design simple, time-efficient bodyweight routines that focus on mobility, core stability, balance and foundational strength, all essential elements of ageing well.
You’ll learn how to move better, reduce stiffness, improve daily function, and build real-world strength using just your body. These workouts are ideal for beginners, returning exercisers, or anyone who wants a flexible routine they can do anywhere.
2. Gym-Based Workouts (Smart, Safe and Strength-Focused)
If you enjoy training in a gym environment, I’ll build a structured programme that uses machines, free weights and cable systems in a way that’s safe for over-50 joints, backs and tendons.
Gym plans focus on: Building muscle to support metabolism, Increasing bone density, Improving posture and core stability, Progressive strength gains without injury
These sessions are designed to feel achievable, even if you haven’t trained in years, while still delivering measurable improvements in strength, energy and confidence.
3. Strength Training Plans for People Over 50 (Science-Backed, Results-Driven)
Strength training becomes essential after 50, not optional. My plans are tailored specifically to the needs of mid-life adults, focusing on: Muscle preservation and rebuilding, Metabolic health, Joint-friendly training progressions, Long-term durability and functional strength
I create clear, easy-to-follow programmes that show you exactly what to do each week. You’ll never feel lost, overwhelmed or pushed into inappropriate exercises.
Workout Of The Day 1.1
A
12 min AMRAP 5 Push-Ups with Rotation 10 Jump Lunges 15 Bicycle Crunches
Conditioning
A
Workout Of The Week: Alex
Perform 1 minute per exercise, resting for 15 seconds between each exercise. Record how many reps you perform overall of the odd-numbered exercises. Push-Ups Jumping Jacks Box Step Ups Skipping TRX Rows Jumping Jacks Stability Ball Leg Curls Skipping Barbell Overhead Press Jumping Jacks Jump Lunges Skipping Stability Ball Crunches
A
Mobility & Flexibility
1 x 10:00
B
Bench Press
6 x 5
C
Deadlift
6 x 5
D
Lat Pulldown
6 x 5
E
Barbell Lunge
6 x 10
F
Crunches
4 x 20
G
Metabolic Workout 302
Workout Of The Day 1.2
A
3 Rounds 50 Squats 30 Push-Ups 15 Burpees
Conditioning
A
Workout Of The Week: Alex
Perform 1 minute per exercise, resting for 15 seconds between each exercise. Record how many reps you perform overall of the odd-numbered exercises. Push-Ups Jumping Jacks Box Step Ups Skipping TRX Rows Jumping Jacks Stability Ball Leg Curls Skipping Barbell Overhead Press Jumping Jacks Jump Lunges Skipping Stability Ball Crunches
A
Flexibility & Mobility Session
1 x 10:00
B
Cardio
1 x 20:00
Workout Of The Day 1.3
A
10 min EMOM 10 Lateral Lunges 10 Plank Builds
Conditioning
A
Workout Of The Week: Alex
Perform 1 minute per exercise, resting for 15 seconds between each exercise. Record how many reps you perform overall of the odd-numbered exercises. Push-Ups Jumping Jacks Box Step Ups Skipping TRX Rows Jumping Jacks Stability Ball Leg Curls Skipping Barbell Overhead Press Jumping Jacks Jump Lunges Skipping Stability Ball Crunches
A
Flexibility & Mobility Session
1 x 10:00
B
Shoulder Press
6 x 5
C
Back Squat
6 x 5
D
Bent Over Row
6 x 5
E
Physioball Leg Curl
6 x 10
Workout Of The Day 1.4
A
50-40-30-20-10 reps Jumping Jacks Lunges Squats
Conditioning
A
Workout Of The Week: Alex
Perform 1 minute per exercise, resting for 15 seconds between each exercise. Record how many reps you perform overall of the odd-numbered exercises. Push-Ups Jumping Jacks Box Step Ups Skipping TRX Rows Jumping Jacks Stability Ball Leg Curls Skipping Barbell Overhead Press Jumping Jacks Jump Lunges Skipping Stability Ball Crunches
A
Mobility & Flexibility
1 x 10:00
B
Bench Press
6 x 5
C
Deadlift
6 x 5
D
Lat Pulldown
6 x 5
E
Barbell Lunge
6 x 10
F
Crunches
4 x 20
Workout Of The Day 1.5
A
12 x 20:20 Intervals Burpees Running On The Spot
Conditioning
A
Workout Of The Week: Alex
Perform 1 minute per exercise, resting for 15 seconds between each exercise. Record how many reps you perform overall of the odd-numbered exercises. Push-Ups Jumping Jacks Box Step Ups Skipping TRX Rows Jumping Jacks Stability Ball Leg Curls Skipping Barbell Overhead Press Jumping Jacks Jump Lunges Skipping Stability Ball Crunches
A
Flexibility & Mobility Session
1 x 10:00
B
Cardio
1 x 20:00
Workout Of The Day 1.6
A
100 Push-Ups
Conditioning
A
Workout Of The Week: Alex
Perform 1 minute per exercise, resting for 15 seconds between each exercise. Record how many reps you perform overall of the odd-numbered exercises. Push-Ups Jumping Jacks Box Step Ups Skipping TRX Rows Jumping Jacks Stability Ball Leg Curls Skipping Barbell Overhead Press Jumping Jacks Jump Lunges Skipping Stability Ball Crunches
A
Flexibility & Mobility Session
1 x 10:00
B
Shoulder Press
6 x 5
C
Back Squat
6 x 5
D
Bent Over Row
6 x 5
E
Physioball Leg Curl
6 x 10
Workout Of The Day 1.7
A
5K Run/Walk
Conditioning
A
Workout Of The Week: Alex
Perform 1 minute per exercise, resting for 15 seconds between each exercise. Record how many reps you perform overall of the odd-numbered exercises. Push-Ups Jumping Jacks Box Step Ups Skipping TRX Rows Jumping Jacks Stability Ball Leg Curls Skipping Barbell Overhead Press Jumping Jacks Jump Lunges Skipping Stability Ball Crunches
Chris Deavin
Strength conditioning coach with over 25 years of coaching and training clients. Now specialises in helping people stay strong, fit and injury-free as they age. Chris's USP is the behavioural coaching that he brings to his coaching. Not just educating people on how to train, but also on how to stay consistent with their training. It's not the knowing, it's the doing that matters.
When you join a team you’re getting more than programming, you’re joining an online community.
Over 50 & Strong
Over 50 & Strong
Over 50 & Strong
