YOUR GOALS
Strength + endurance
5′9″ · 168 lb · 3–4 days per week
BUILT AROUND YOU
Stronger, one
session at a time.
Build strength. Find your endurance.
A little progress you can keep coming back to.
Planet Fitness3 days + 1 optionalLow impact
THIS WEEK
Your consistency counts.
0 / 3 sessions
A SIMPLE WEEKLY RHYTHM
Show up. Build from here.
Listen to your response. These are starter options, not a guarantee that a movement suits your back. Stop an exercise if it causes pain or leg symptoms; replace it rather than push through. New weakness or numbness needs medical assessment. New bladder/bowel changes or saddle numbness need urgent care.
Your activity log
Progress beyond the numbersMade for your starting point.
MOVEMENT PREFERENCES
Support & control
L3–S1 fusion approximately 10 years ago; full clearance reported. Bending all the way toward your feet causes discomfort. Starter plan excludes impact, loaded forward bends, and floor pickups.
PROGRESSION
Earn the next step.
Begin with one set if needed, then work toward two. Once all reps feel controlled across several sessions and symptoms stay settled through the following day, consider the smallest resistance increase. Increase cardio duration gradually.
YOUR DATA
Stays on this device.
Logs are stored in this browser, without an account or cloud sync. Clearing website data removes them. Export regularly; a different domain has separate storage.
On your iPhone
Open the HTTPS address in Safari, tap Share, then Add to Home Screen. Once loaded online, the app can work offline. HTTPS is required for offline installation.