Peak HybridAcross 16 cohort studies, adults who did strength training had a 10 to 17% lower risk of death, with the largest drop at 30 to 60 minutes a week.
Momma 2022 · PMID 35228201 · observational, so it shows association
Strength for a busy week
2 sessions a week, about 40 minutes each, with the equipment you have. Peak Hybrid sets the plan, opens today’s workout, and keeps count.
30 days of Pro, no card neededWhat a week looks like
- Foundations
- 2 days a week, about 40 minutes each. Dumbbells, kettlebells, or bodyweight. An optional 3rd day takes 30 minutes.
- Full Body
- 2 days a week, about 55 to 60 minutes each, plus an optional upper day of about 65 minutes. Works with a full gym, dumbbells and kettlebells, or bodyweight.
Both plans run 3 build weeks, then a light week. Foundations starts at 2 sets of everything, and weight and reps go up 1 at a time.
See the Foundations planHow it works in the app
- 1
Pick a plan for your days and your kit
Foundations runs 2 days a week. Full Body runs 2 to 3. Pick your kit from a checklist, from a full gym to dumbbells, kettlebells, or bodyweight, and the plan swaps each exercise to fit.
- 2
Open Simple and press Start
Switch Home to Simple with the toggle at the top. It shows 1 number for how your training is going and today's workout with a Start button. The plan picks the exercises and the weights, and the logger keeps count.
- 3
A reminder on plan days
On plan days, a reminder arrives at 7 AM with what is on. You can switch it off in Profile.
- 4
Bring your walks and workouts in
Connect Apple Health and Peak Hybrid reads the workouts your Apple Watch or other apps already saved, walks included, along with heart rate. It only reads from Health.
What Peak Hybrid covers
Peak Hybrid covers training: strength plans, a logger, and your workouts from Apple Health. Nutrition stays with you or your coach, and the app has no food logging or meal plans.
Why 2 sessions count
In 49 studies of adults 50 and over, strength training added about 1.1 kg (2.4 lbs) of lean mass, with larger gains from higher-volume programs.
Peterson 2011 · PMID 20543750 · meta-analysis
Try it free
New accounts get 30 days of Pro. You start without a card, and Pro ends on its own after 30 days. Your first 4-week block is free, once per account, for 1 strength and 1 cardio plan.
Compare Free and ProStart with 2 days this week
30 days of Pro, no card needed