For capable adults 55+
A 12-week strength program for your next chapter
- 12 weeks
- 3 sessions a week
- 40–50 minutes
- Gym or home
- Physician-designed
You're not too old. You just need a plan that tells you exactly what to do — every machine, every weight, every step.
By Sonia Andreou, MD
The problem
Why people feel lost in the gym
- You don't know which machines to use or how to set them up.
- You're not sure how much weight is safe — or when to add more.
- Online plans are built for 25-year-olds.
- You worry about your knees, back or blood pressure.
What you get
Everything you need, nothing to guess
Every session spelled out
Which machine, how to set it up, your starting weight, and exactly when to go up.
A home version of every session
Traveling or short on time? Do the same workout in your living room.
A daily balance routine
A few minutes a day to feel steady and sure on your feet.
A walking plan
Simple weekly targets that build your stamina alongside strength.
Retests at weeks 4, 8 and 12
See your progress in clear charts — not guesses.
Adjustments for common conditions
Blood pressure, joint replacements, bone density, arthritis, prediabetes and back pain.
What a week looks like
Three strength days, built around your life
Mon
Strength
Tue
Walk + balance
Wed
Strength
Thu
Walk + balance
Fri
Strength
Sat
Walk
Sun
Rest
Sample session
Core Program · Week 1, Day 1
Warm-up 5 min · Cool-down 5 min
- 12×12
Leg press
Feet hip-width on the platform; knees track over toes.
- 22×12
Chest press
Handles at mid-chest height; press out without locking elbows.
- 32×12
Seated cable row
Sit tall, chest up; pull elbows back past your sides.
- 42×12
Seated leg curl
Pad just above your heels; knee lined up with the machine's pivot.
- 52×12
Calf raise
Hold a rail for support; rise slowly onto the balls of your feet.
- 62×40 steps
Farmer carry
A light dumbbell in each hand; walk tall with steady steps.
The program
Two programs. One goal: stronger.
The quiz tells you which one fits you today.
Most people start here
Core Program
12 weeks · gym, with a home version
For people who can stand up from a chair without using their hands and want to get stronger.
$250 · 12 weeks · one-time payment
Start Core — $250Foundation Program
12 weeks · at home with a chair, wall and bands
A starting point for anyone who doesn't pass the starting test. When you finish, you graduate into Core.
$250 · 12 weeks · one-time payment
Start Foundation — $250Track your progress
Retest at weeks 4, 8 and 12
Example results — your own numbers will be charted the same way.
How it works
Four simple steps
- Step 1
Take the quiz
- Step 2
Get your program
- Step 3
Follow the guided sessions
- Step 4
Retest and progress
Your physician
Meet Sonia Andreou, MD
Sonia is a physician specializing in physical medicine & rehabilitation — the branch of medicine focused on helping people move, function and feel their best. She's also a 3x Wellness Olympian.
She built The Andreou Method for the people she sees every day: capable adults who want to get stronger but have never been shown exactly what to do. It's the plan she wishes every one of them had.
FAQ
Questions
Safety
Built with safety in mind
- • A starting test places you in the right program from day one.
- • Health screening flags anything you should check with your doctor first.
- • Weights increase only when you've earned it — with clear rules.
- • Stop and seek care for chest pain, dizziness or unusual shortness of breath.