Goal

General health

Twelve weeks to reach and hold the activity level WHO recommends: 150 minutes of moderate activity a week plus two resistance sessions, arranged around your real schedule. No numeric target, no competition.

Who it's for

People who want to feel healthier, sleep better and be less tired, with no performance or physique target.

Example program length: 12 weeks

The path

These phases show how this goal can develop over time.

Phase 1

Habit

Four weeks to get sessions into the calendar and keep them. Low intensity, short duration; attendance is the whole point.

Phase 2

Meeting the guideline

Bring moderate-intensity minutes up to 150 a week while holding two resistance sessions.

Phase 3

Maintenance

Hold what you built through busy weeks, travel weeks and sick weeks. Every bad week has a minimum viable plan.

Example activities in the first phase

A starting plan could include:

2 full-body resistance sessions of 25-30 minutes
2-3 brisk walks or bike rides of 20-30 minutes
Short mobility on off days