Tier in view: Foundation, 12 weeks
12-week program
Twelve weeks of gentle mobility, balance work, and light resistance with a bucket and a fence post. Pain-free range first, then a little more load as your body allows.
12 weeks
Directions: an example week
Foundation
Caution Check with your doctor before you start. Results vary from person to person.
All of Foundation
For
Foundation is for a body with real limits today: a knee that complains on the cab steps, a back that takes an hour to loosen up, or a few years since you did anything that looked like exercise.
It is also the right start for anyone new to structured training, at any age. Starting here is not a step down. It builds the range and balance the other tiers stand on.
Contents
Gentle stretches, balance work, and light lifting that are easy on the joints. Every move stays short of pain. Here is what the published research we read says about each spot, and the move we use for it.
Knees
A pooled analysis of 71 studies found higher odds of knee osteoarthritis in people with physically demanding jobs, and agricultural work was one of the higher-risk groups. Wang et al., 2020
The move Bale step-ups and slow split squats build thigh and hip strength for kneeling and climbing.
Low back
A review of 24 studies worldwide found about 48% of farmers reported low back pain in the past year, and 75% had it at some point in life. Osborne et al., 2012
The move Bucket hinges and one-sided carries train the hips and trunk to share the lift.
Balance
The US Preventive Services Task Force recommends exercise programs for adults 65 and older who are at higher risk of falling. US Preventive Services Task Force
The move Single-leg stands at the fence post train balance for rough ground and cab steps.
Age on the farm
The average US farm producer is 58.1 years old, and 38% of producers are 65 or older. USDA Census of Agriculture, 2022
The move Every tier starts where your body is today, at any age, and you move between tiers as that changes.
These studies show links, not causes, and the moves are general strength work. See all the research we read
Directions
3 a week, about 20 minutes. Pick a week to see how the work builds over the 12 weeks.
Example plan. Your weeks are set by the program you order.
No load yet. Every move stays short of pain.
A quarter-full bucket is plenty.
Holds get longer and the bucket gets fuller, only if the move stays pain-free.
Compare with week 1, then stay in Foundation or move to Back in Shape.
Uses
Example moves from Foundation. Press the tools you have to see what you can do with them.
Press what you have.
Showing all 5 example moves.
Two-bucket carry
Uses: buckets
Even weight in each hand, tall walk to the gate and back.
Bucket hinge
Uses: buckets
Push the hips back, flat back, stand up through the heels.
Bale sit-to-stand
Uses: hay bales
Sit down on the bale and stand up without your hands.
Fence-post balance
Uses: fence posts
One hand on the post, one foot up, thirty seconds a side.
Slow split squat
No equipment needed
Short range at first, back knee only as low as feels good.
Price
$49 one-time
All 12 weeks of Foundation, yours to keep. Prices in US dollars.
Start FoundationOr membership
$12 a month or $99 a year
Every tier and every program, and you can move between tiers any time. Buying two tiers one-time costs more than a year of membership.
Start membershipCaution
Caution Check with your doctor before you start. Results vary from person to person.
Start where your body is today. You can change tiers later, and Find my plan suggests one for you.
Moderately active, doing the work, starting to feel it.
$69 one-time, 12 weeks
Few mobility limits and ready to push.
$79 one-time, 12 weeks
A few questions about your body and your barn, then a suggested tier with its price.