Build strength
Build confidence with the exercises and work towards strength you can use in and beyond the gym.
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Strength for the life you want
MEN OVER 50 · 12 WEEKS · IN DEVELOPMENT
Build your strength.
Keep your ambitions.
There’s still plenty you want to do. Feel stronger in the gym, get back to a sport you love or take on that demanding hike. I’ve built Rebuild to help you work towards those goals, with twelve weeks of strength training and everyday habits that fit your starting point.
IN DEVELOPMENT · ENQUIRIES ONLY
We're getting the programme ready.
Rebuild has two twelve-week options for men over 50: Independent at $397 USD and Coached at $1,250 USD. The support included in each is described below.
Both options include twelve calendar months of resources and product help from your agreed start. I’m preparing the programme for our first group. An enquiry starts a conversation; it doesn’t take payment, reserve a place or confirm suitability.
Ask about Rebuild →A PLAN THAT FITS YOUR LIFE
Let’s make room
for what matters.
You may know plenty about exercise already. Knowing what to do next, how much is enough and where it fits around work and family can be the harder part.
I’ll help you find a useful starting point. From there, you’ll have clear sessions to follow, habits to work on and a way to keep going when the week gets busy.
“Your standards become visible
in the actions you repeat.”
01 / WHAT YOU’RE WORKING TOWARDS
Get stronger.
Make more possible.
What would you like to feel capable of doing over the next few years? Bring that ambition with you. We’ll use it to give the work a purpose, while recognising that progress looks different for everyone.
Make food practical
Develop useful meal and activity habits that support your goals.
Give recovery a place
Use realistic sleep routines, rest and workload adjustments.
Keep moving forwards
Make commitments you can keep, notice what changes and build towards a goal that matters to you.
THE DESTINATION
Build the capacity to show up for what matters.Choose a goal that matters in your life. Build from where you are now.THE REBUILD IS FOR YOU IF...
- You’re over 50 and want a clear starting point
- You’re tired of starting again every few months
- You want a complete programme with a choice of support
- You’re willing to practise, review and adapt
- You want capability that lasts beyond the programme
IT ISN’T FOR YOU IF...
- × You need clinical treatment or rehabilitation
- × You need live supervision of every session
- × You need support beyond the defined programme scope
- × You want extreme dieting or punishment workouts
- × You need unlimited messaging or scheduled private calls
02 / THE 12-WEEK PROCESS
Twelve weeks.
A clear way forwards.
Three four-week phases organise the programme. Across them, you’ll take stock, choose standards, build capacity, practise consistency and carry it forward. You’ll return to those five stages whenever circumstances change. Moving into a new phase doesn’t automatically mean heavier weights or more work; progression needs to fit how you’re doing.
01WEEKS 1-4
Reset the Foundation
Take stock, choose practical standards and establish your starting rhythm.
02WEEKS 5-8
Build the Machine
Build capacity, practise consistency and review how the plan fits your life.
03WEEKS 9-12
Forge the Warrior
Consolidate the work, understand your decisions and carry it forward into a sustainable plan.
FIVE PARTS OF ONE PRACTICAL PLAN
The Ageless Warrior
Operating System™
Strength, food, movement, recovery and a reason to keep going all have a part to play. I call these five connected parts the Vitality Code™. Rebuild helps you put them into practice together, without making life more complicated.
Explore the operating system
03 / WHAT’S INCLUDED
A plan to follow.
The support that suits you.
I’ll review your starting questionnaire and choose your starting plan in both versions. Independent gives you the complete programme to follow yourself. Choose Coached if you’d like my personal feedback, help with adjustments and a weekly group call along the way.
01My review of your questionnaire and choice of starting plan
02Three strength sessions a week, around 45 minutes each
03Guided nutrition setup and practical habits
04Mobility and movement guidance
05Recovery and sleep routines
06Weekly self-reviews and progress tracking
07A difficult-week fallback and adjustment rules
08A written plan for the thirty days after Rebuild
YOUR COACH
Clear instructions.
Considered feedback.
Graham Harding is an ex-RAF officer, lifelong athlete and strength coach with more than 20 years of experience helping people build stronger, more capable bodies.
I’ve designed both versions around practical work and honest review. In Coached, I’ll also help interpret your progress and make appropriate adjustments within the programme.
Structured reviewPersonal weekly check-in response in Coached; guided self-review in Independent.
Built around youI choose your starting plan in both versions. Coached adds ongoing personal feedback and adjustments.
04 / THE INVESTMENT
Twelve weeks to change
the direction of years.
Choose Independent if you’re comfortable following the plan yourself. Choose Coached if you’d value my help making sense of your progress and deciding what comes next. Both include twelve calendar months of resources and product help from your agreed start. Rebuild is being prepared for release; you can enquire now.
Keep building with me.
As you come towards the end of Coached, we can talk about what you’d like to work towards next. Continued Coaching gives suitable clients another twelve active weeks with a next-stage training plan and the same personal support, for $1,250 USD paid upfront.
I’m developing that next programme after our first group begins. We’ll only agree a new block when your plan is ready and there’s a place available. You choose whether to continue; nothing renews automatically.
COMMON QUESTIONS
Questions you might have.
How much time will I need?+
Plan three strength sessions each week, allowing approximately 45 minutes per session including preparation, warming up and rests. Walking, mobility and everyday habits fit around your plan. If an unusually busy week only allows two sessions, follow the sessions in order and pick up where you left off.
Do I need a gym?+
You can train in a full gym, a home gym or with a simpler home setup. Foundation and Standard starting plans are available for each. Home Essential uses dumbbells, a band, stable support and clear space. I’ll check your actual equipment and circumstances before choosing your plan.
Do I need to be fit before I start?+
You don’t need to reach a particular fitness level before getting in touch. Tell me about your experience and what you’d like to work towards. I’ll review your starting questionnaire before confirming that Rebuild is suitable for you.
What if I have an injury or need extra help?+
Rebuild isn’t medical treatment or rehabilitation, and you’ll do your workouts without live supervision. We’ll consider your circumstances before you begin. If you need another kind of support first, I’ll explain.
How do Independent and Coached differ?+
Both include the complete programme, my initial questionnaire review and starting-plan selection. Independent includes help with access and published instructions, but no ongoing personal coaching or exercise changes. Coached adds personal weekly feedback, exercise-clip reviews, programme adjustments, a weekly group call and a private app channel for coaching questions. Private calls and unlimited messaging aren’t included.
When will I hear back from you?+
Product-help replies are within two working days. In Coached, send your weekly check-in by Sunday at 8pm UK time and I’ll respond by Tuesday at 8pm, or by 8pm on the second working day after Sunday when a bank holiday falls in between. Late check-ins, clips and app questions receive replies within two working days. Working days are Monday to Friday, excluding England and Wales bank holidays. For coaching questions and clips, the daily cutoff is 5pm UK time; later submissions count as received the next working day.
What happens on the weekly group call?+
Coached includes one 60-minute group call each week for teaching and general questions. I’ll confirm your group’s weekly time before you start. Reviewed teaching and general-question replays are shared within two working days with your cohort. Recording stops for personal discussion, although other people on the call can still hear it.
Will I receive a personal meal plan?+
You’ll have portion guidance, example meals and practical habits to help you make food work for you. Tracking is optional. Personalised meal plans and automatic calorie or macro targets aren’t included. Coached adds feedback on how you’re putting the guidance into practice.
When can I enrol, and what happens after payment?+
We’re preparing Rebuild for release. For now, you can enquire without paying or reserving a place. Once enrolment opens, I’ll review your completed questionnaire and reply within two working days. If Rebuild isn’t suitable, I’ll arrange a full refund. We’ll agree your start once you’re approved and your programme is ready, so your training and resource-access time won’t run while you’re waiting for me.
How long can I use the resources?+
Both versions include twelve calendar months of programme resources and product help from your agreed start. Coached includes twelve active weeks of personal coaching within that period. You’ll receive reminders before resource access ends.
What happens after twelve weeks?+
You’ll leave with a written plan for the next thirty days. Coached also includes my personal closing review. If you’d like to keep working with me, we can discuss Continued Coaching: another twelve active weeks for $1,250 USD, paid upfront, with a next-stage training plan and the same coaching support. It depends on suitability, available places and the next programme being ready. Each block is agreed separately; there’s no automatic renewal.
Your next useful step
Start with the life you have.
Build towards what matters.
Tell me what you’d like to work towards and what your training looks like now. We can talk through whether Rebuild is the right next step for you.
Ask about Rebuild