Live Healthier · Your fitness plan
Most programs start with a workout. Yours starts with your numbers. The Kennedy Wellness Labs care team uses your labs, a few simple strength and balance tests, and what you want to be able to do, then writes a plan you can actually follow. Then we retest and keep improving it.
Of everything you can change, fitness and strength are among the factors most strongly linked to a longer, more capable life.
Mandsager et al., JAMA Network Open, 2018; observational
Momma et al., British Journal of Sports Medicine, 2022
Cochrane review of 108 trials, 2019
Your plan starts with a baseline, so we can see what's changing at six months.
Vitamin D, ferritin (iron stores), B12 and magnesium, which can explain fatigue. Blood sugar and insulin, inflammation (hs-CRP), ApoB and triglycerides. Hormones and cortisol (Total Wellness). Your Kennedy BioAge.
Grip strength, the 30-second chair stand (the same test the CDC uses to screen for fall risk), walking speed and a balance check.
Your goals (the golf season, the ski season, keeping up with grandkids), past injuries, current routine, schedule, equipment, and any wearable data you already track.
If you work with a trainer, physical therapist or physician, we coordinate with them. We don't replace them.
Every plan uses the same evidence-based building blocks. What changes is the dose, the order and the focus.
Progressive training for every major muscle group, with the load increased gradually. In older adults, research points to moderate-to-heavy loads (about 70–80% of your max), 2–3 sets per exercise and two sessions a week as an effective starting point.
Mostly steady, conversational-pace cardio (walking, cycling, hiking), building toward 150–300 minutes a week. Short, harder intervals are added when you're ready. In a 5-year Norwegian trial of adults in their 70s, supervised interval training was safe.
Moving with speed and control, plus balance work, to protect your independence and your game. For adults 65 and older, the WHO recommends balance-focused training at least three days a week.
Three 1–2 minute bursts of vigorous everyday activity a day, like taking the stairs or a fast uphill walk, were linked to about 40% lower risk of death in people who didn't otherwise exercise. Light 2–5 minute walks that break up sitting lowered post-meal blood sugar by about 17% compared with sitting. We set a realistic daily step target: the benefit leveled off around 6,000–8,000 steps for adults 60+ and 8,000–10,000 for younger adults.
Sleep, rest days and deload weeks. If you use a wearable, heart-rate variability is one input, never the only one.
Examples of how we adjust. Your plan depends on your full results and health history.
| What your labs show | How your fitness plan adapts |
|---|---|
| Low ferritin (iron stores) | We hold back on intensity and volume until iron is addressed, and coordinate with your physician. Low iron can limit endurance. |
| Low vitamin D | Outdoor activity and strength work, plus a plan with your care team to address the shortfall and retest. |
| Higher blood sugar or insulin | Strength training 2–3 times a week, walks after meals, and breaking up sitting every 30 minutes. |
| Elevated hs-CRP (inflammation) | Regular cardio and strength training with a gradual build. Exercise training is linked to lower CRP over time. |
| Higher ApoB or triglycerides | A bigger cardio base (150–300 minutes a week), paired with your nutrition plan. |
| Cortisol out of range, poor sleep or low HRV | More recovery, lower-intensity work and a sleep focus before we push. |
| Creatinine or kidney markers | We check for creatine use and hard training before the draw, and coordinate with your physician before adjusting protein or supplements. |
| Low grip strength or chair-stand score | Progressive strength, power and balance work first. These are the scores we watch most closely at retest. |
Illustrative composites, not real patients or guaranteed outcomes.
Illustrative example
Low vitamin D, borderline blood sugar and a mildly elevated hs-CRP.
Illustrative example
Down 20 pounds, with low ferritin, low-normal B12 and fatigue.
Illustrative example
Worried about falls; her chair-stand score is below average for her age and her walking speed is slow.
At six months, your Progress retest (51 biomarkers), a new Kennedy BioAge and a repeat of your strength and balance tests show what's changing. Our care team adjusts the dose, the focus and the next goal.
No. Every blueprint includes a fitness plan. Emsculpt NEO is an option if it fits your goals.
No. We share your plan with your trainer or PT and coordinate with them. If you don't have one, your plan is written so you can follow it on your own.
Yes, with adjustments. We coordinate with your physician or surgeon. Emsculpt NEO isn't used over metal implants.
For most people, yes, and it matters even more with age. We start where you are and build gradually, with balance work built in.
We adjust at your check-ins and at your six-month retest, based on your labs and test scores.
This page is educational and not medical advice. Wellness guidance stays within each provider’s professional scope and does not replace medical care. Check with your physician before starting a new exercise program, especially if you have a heart, lung or joint condition. Some studies cited are observational. Individual results vary.
Take the free Wellness Blueprint or book your first visit at Kennedy Wellness Labs.
