01
Built for bodybuilders
Standard gym programs focus on muscle size, ignoring the power and reactive balance you need to catch yourself on a curb.
For adults over 50: Strong and steady for decades.
Your plan for strength training over 50 features joint-friendly balance and power work. Expect three 50-minute sessions each week, paired with a Mediterranean menu that puts protein at every meal, scaled to your bodyweight.
Prime Years Coach is $15.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 3
- per session, max
- 50min
- meals a day
- 4
- between deloads
- 3wk
Prime Years Coach your coach · online
Today · Monday
Sit-to-Stand Power and Ground Force
50 min · from your plan
You: My knee hurts today, about a four out of ten.
Your coach: I've taken today's squats and step-ups out and added hip thrusts, Romanian deadlifts and a Pallof press. Swelling or pain past two days goes to your clinician.
Plan updated · confirmed in chat
Watch
See the plan Prime Years Coach writes.
A short video on how this coach trains you. Sound on.
The problem
Why generic plans fail this group
02
Ignoring bone loading
Sticking to two-pound dumbbells does not provide the heavier hinges and heel drops required to effectively load your bones.
03
Underfed muscle
Generic diets cut calories too low. They miss the leucine threshold needed at every meal to keep older muscle responding to training.
The method
How your coach builds strength
01
Earn the weight
You push the reps and balance duration first. When every set reaches the top of the range, you add a little weight.
RuleEvery set at the top of the range, then add weight.
02
Built-in recovery
Fatigue and joint pain stall progress. The plan dials back the volume to let your body catch up.
RuleDrops volume every three weeks or when joint pain passes three.
03
Protein at every meal
Undereating increases muscle loss. The menu puts protein on your plate four times a day, each serving sized to your bodyweight.
RulePrograms protein at every meal, sized to your bodyweight.
04
A check before you train
Before each session your coach asks about joint pain, any near-fall or medication change, and your energy. Short sleep on your tracker lightens the next session.
RulePain over three or a near-fall turns today into walking and balance.
Your week
A week of functional strength
Sessions land on these weekdays; ask your coach in chat to move one or swap an exercise.
- Mon: Sit-to-Stand Power and Ground Force(Train)
- Tue: Zone 2 Walk(Active)
- Wed: Push, Pull and Reactive Balance(Train)
- Thu: Mobility and Grip(Active)
- Fri: Hinge Power, Carry(Train)
- Sat: Zone 2 Cardio or Hike(Active)
- Sun: Full Recovery, Sunlight and Protein(Rest)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Adults 50 to 75 who want to carry the suitcase and get off the floor
- Women after menopause looking for programmed bone loading and muscle work
- People cleared to train six months past a hip or knee replacement
Pick another coach if
- Those with a recent fracture or unassessed DEXA wanting impact work without clinician clearance
- Anyone looking for a bodybuilding physique program rather than function and independence
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. Prime Years Coach writes your first plan before you sign in. Month to month; cancel in a tap.
Prime Years Coach
$15.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
Do I need a full gym?
Most sessions run at home with dumbbells, a kettlebell, a bench, a light medicine ball, a band and a sturdy chair. Wednesday's lat pulldown needs a machine; ask your coach in chat to swap it at home.
I am new to lifting. Is this too advanced?
Most drills have an easier version written in: a higher chair for sit-to-stands, fingertip support for balance work and a chair for floor get-ups. Sets stop short of failure.
What if a movement hurts my joints?
You can message your coach 24/7. If your joint pain goes above a three out of ten, the AI coach swaps the exercise for a joint-friendly alternative.
How does the nutrition plan work?
The menu is Mediterranean: four meals a day, three meals and an afternoon protein snack, each with a protein serving sized to your bodyweight. A soft-food day is there for weeks when appetite is low.
What if I miss a day?
Tell your coach in chat and it moves the session to another day that week. Protein stays the same on training and walking days, so your meals don't change.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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