Weight Maintenance
Exercise is a mediocre tool for weight loss and an excellent tool for maintenance
Who it’s for
Weight is already lost, the goal is to keep it off.
How it works
More than 250 minutes of movement per week plus strength training. A direct quote from sports medicine position statements: strength training 'does not enhance weight loss, but may increase fat-free mass and fat loss.' In other words, fat loss comes from a deficit, while exercise dictates what is lost and whether the weight stays off. Key data from long-term weight maintainers: those who regain aren't those who started poorly, but those whose habits gradually drifted.
Weekly layout
How load increases
Movement volume is more important than intensity. Strength work: double progression in the 8–12 rep range. Track consistency rather than weight: a drop in consistency is what predicts weight regain.
Deload
Every eighth week: minus one-third.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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