The simple, progressive full-body backbone: squat, push, pull, hinge, carry. We lift to rebuild strength, function and capacity — any sleep benefit is welcome. Consistency beats complexity; the best session is the one you actually do.
Leave 1–3 reps in reserve — never grind to failure. Scale any movement to your ability (a push-up can start at a wall). Stop and check with a clinician for chest pain, dizziness, or unusual shortness of breath. Clear new exercise with your doctor if you have a heart condition or uncontrolled blood pressure.
This player delivers a general strength template and is not medical advice or a substitute for individualized programming. It does not diagnose or treat any condition. © 2026 Ken Hoyer / Body Plus Fitness.