Members only · structured guides

Workout Plans

Follow a gentle, day-by-day plan. Each one is built around short sessions you can do at home — no pressure, just steady progress.

Move at your own pace. Small steps matter.

✶ 15-minute sessions ✶ At home ✶ Day by day

Choose your plan.

Pick a guide and start your first session today.

A gentle 30-day introduction to resistance band training. Build the habit, learn the moves, and feel stronger — one short session at a time.

More gentle plans are on the way. ✶

There's no perfect day to start. Pick a plan, do day one, and let the rest unfold gently.

— The Gentle Gains team