The catalogue
A 27-year-old chasing stronger glutes and a 66-year-old worried about balance should not get the same plan. Filter down to yours, or take the Fit Quiz and let us suggest one.
Showing 19 programs.
Men
Restart without starting over
Thirty days to get moving again after a layoff. Three full-body strength sessions a week, optional walking or mobility, and a four-week progression built on consistency rather than heroics.
Men
Get leaner. Keep the strength.
A 60-day resistance-first fat-loss-support program for men who want to reduce body fat while preserving strength and muscle. Four strength sessions anchor the week, with one scheduled moderate conditioning day and one optional conditioning day. No crash-cut language and no promise of a specific number on the scale.
Men
More strength. More muscle. A stronger you.
A 90-day upper/lower resistance program built around progressive overload, muscle development and measurable strength. Four lifting days per week, with recovery kept deliberately simple and effective.
Men
Recomposition without the fairy tales
Ninety days of upper/lower resistance training plus conditioning, aimed at recomposition. Nothing here implies fat melts because you touched a dumbbell — nutrition, total activity, recovery and individual response all remain part of the picture.
Men
Strong, mobile and recovering well after 40
A midlife strength and function program: three resistance sessions and two aerobic or mobility days. No claims about hormones, no supplement pitch — just strength, mobility, recovery and body composition, with a 35-minute and a 50-minute version of every session.
Men
Your schedule moves. Your training moves with it.
Portable strength for home, hotels, travel and busy weeks. Every workout has legitimate 15-, 25- and 40-minute versions using bodyweight, bands, a pair of dumbbells or secure household-load substitutes.
Women
Restart without starting over
Thirty days to rebuild the habit. Three strength sessions a week, optional walking or mobility on two more days, and a progression that rewards showing up instead of punishing you. The win is completing the month.
Women
Burn fat. Build strength. Love the process.
A 60-day strength-first fat-loss-support plan that keeps resistance training central while using walking and optional conditioning to support overall activity. No spot-reduction claims and no predetermined scale promise.
Women
Glutes, legs, back, shoulders, arms — built properly
A ninety-day hero program built around glutes, legs, back, shoulders, arms and core. Four strength sessions a week across three phases, with walking or mobility in between. The promise is not a number on the scale — it is becoming measurably stronger and visibly more developed.
Women
Strong curves. Real strength.
A lower-body-specialized 90-day strength program emphasizing glutes, quads and hamstrings while maintaining balanced upper-body strength. It trains development without promising a genetically predetermined shape.
Women
Strength that respects your recovery
A flagship midlife program for women who want strength, body-composition support, mobility, confidence and recoverability. Three strength sessions plus two low-intensity days, designed with perimenopause and menopause realities in mind. Your circumstances changed — so the strategy changes too.
Women
Fitness that fits where life takes you.
A portable 60-day strength system for home, hotel rooms, travel and unpredictable schedules. Every workout comes in 15-, 25- and 40-minute versions with bodyweight, band and dumbbell options.
Adaptive & Accessible Fitness
Fully seated. Not a workout with a chair added as decoration.
Sixty days of genuinely seated training: strength, cardio, lower-body work, core and mobility — all from a chair. Includes short-session options for low-energy days, because modified sessions are legitimate program options, not failure modes.
Adaptive & Accessible Fitness
Supported when you need it. Stronger where you can be.
Standing and mixed-position strength training for members who benefit from a chair, wall, rail or countertop for stability. Support is a training tool, not a stage a member has to graduate from.
Adaptive & Accessible Fitness
Move more. Hit the floor less.
No-jump, reduced-floor strength and conditioning for members who want meaningful training without making impact the measure of effort.
Active Aging
Start steady. Keep moving forward.
The active-aging entry program: three short strength sessions plus walking, built around confidence, everyday function and measurable progress beyond the scale.
Active Aging
Strength, balance and staying independent
The core Active Aging program. Not easy exercise for old people — strength, balance and function training with appropriate scaling. Three strength sessions plus two aerobic days, measured by stairs feeling easier and carrying groceries again, not by the scale.
Active Aging
Strong for what life still has planned.
A higher-capacity active-aging program for adults who already tolerate basic strength work and want more resistance, step and carry capacity, balance and real-world performance.
Active Aging
Move easier. Sit taller. Keep going.
Short seated mobility, posture and gentle-strength sessions for members who want frequent movement without long workouts. This is mobility-first and intentionally distinct from the more complete strength and cardio focus of Seated Strength 60.
Personal Meal Blueprint
A 28-day plan with recipes, calorie and protein estimates, a weekly shopping list and one dinner the whole table can eat. One payment, and you can rebuild it whenever your life changes.
Not medical advice. VanityStrong provides fitness and general wellness education. It does not diagnose, treat or replace care from a qualified healthcare professional. If you are pregnant, managing a medical condition, or unsure whether exercise is appropriate for you, talk to your doctor first.