Strength in Daily life

If you're in your 50s and looking to get back into shape, VLT's 50+ program is designed with you in mind. Unlike many generic workout plans, our program was created using our seven years of professional expertise within the industry. Head coach at VLT, Maddie Shockley is an NSCA-CSCS certified coach and corrective exercise specialist. She's spent months building out this program with constant feedback from her parents and in-laws, who range in age from 55-61. The goal of the program is to help individuals maintain their dexterity and athleticism as they age. We strive to help promote the idea of being an athlete of life versus just an athlete of sport. Every workout has been carefully crafted to suit your unique needs, ensuring safety, effectiveness, and long-term results.

What makes our 50+ program truly stand out is the personal touch we’ve added. You’ll receive full video walk-throughs of each workout, where Maddie coaches her mom and mother-in-law through the movements—real people, your age, doing the same workouts you'll be doing. This creates a welcoming, accessible atmosphere where you’ll feel confident and supported.

The program focuses on building a solid foundation with resistance bands and light dumbbells, helping you improve your strength, endurance, and ability to handle daily activities with ease. It's a 16-week journey, divided into two sections that build progressively as you grow stronger. Ready to get back in shape and feel your best? Read more about our program below! VLT 50+ goes live October 25th!

 

PROGRAM BREAKDOWN

SERIES 1
50+ Program Series 1

Intro to dumbbells

Our Intro to Dumbbell Program is specifically designed for those who are completely new to resistance training and looking to build strength from the ground up. All of series 1 is designed to be completed at home with just two dumbbells, a stair for stepping and a kitchen chair / couch. We understand that as we age, certain daily movements—like getting up from a chair, climbing stairs, or picking something off the floor—can become more challenging. This program is built around those very movements, helping you regain strength and confidence in the tasks you do every day.

Inspired by functional movements, this program includes progressions for everyday tasks like kneeling, balancing, lifting a laundry basket, pressing something overhead, or pulling yourself up from the floor. We start slow, making sure you feel confident in each movement before progressing.

You'll perform 1 lower body workout and 1 upper body workout each week, with a total of 4 workouts per week. Every two weeks, the workouts progress as you master the foundational movements. This structured, gradual approach ensures you’re building strength safely and effectively, without overwhelming your body.

This program is perfect for beginners who have never adopted a consistent exercise regimen to build muscle mass and may experience fatigue with certain daily tasks. It’s designed to help you truly master these fundamental exercises, so you can move through life with more strength, energy, and ease. Start your fitness journey with our Intro to Dumbbell Program and see the difference in your everyday life!

SERIES (1)

Weeks 1 & 2

FOUNDATIONS: INCREASING BALANCE AND MOBILITY WITH SOME LOW RESISTANCE MODALITIES

SERIES (1)

WEEKS 3 & 4

INTRODUCTION TO RESISTANCE TRAINING

SERIES (1)

WEEKS 5 & 6

INCREASING RESISTANCE FROM WEEKS 3 & 4

SERIES (1)

WEEKS 7 & 8

TRANSITION TO INTERMEDIATE DUMBBELL MOVEMENTS

SERIES 2
50+ Program Series 2 (Coming December 2025)

Transition to gym

Series II is the next step in your fitness journey, designed to help you transition from working out at home to confidently navigating the gym. After completing the 8 weeks of Series I, you'll have all the tools and knowledge you need to step into a gym environment with confidence.

In Series II, we introduce you to essential gym machines and functional barbell movements, guiding you through how to use these different modalities safely and effectively. Over the course of 8 weeks, you'll progress your strength and technique with the same goal as Series I: to help you move through everyday activities with extraordinary ease as you age.

From using machines to learning foundational barbell lifts, this program gradually builds your strength and confidence in the gym, so you feel empowered to continue your fitness journey. With personalized guidance and step-by-step coaching, you'll master these movements just like you did in Series I, all while progressing toward your best self.

Want to learn more about Series II? Check out the program layout below!

SERIES

Weeks 1 & 2

FOUNDATIONAL INTRO TO CABLE MACHINES

SERIES

WEEKS 3 & 4

INTRODUCTION TO FUNCTIONAL BARBELL MOVEMENTS THROUGH PARTIAL RANGES OF MOTION

SERIES

WEEKS 5 & 6

BUILDING BARBELL CONFIDENCE

SERIES

WEEKS 7 & 8

GRADUATION TO FULL RANGE OF MOTION BARBELL MOVEMENTS

structuring your week

Here's how we recommend structuring your weekly workouts during the program. Whether you're in Series 1 or Series 2, we suggest doing a lower body workout, followed by an upper body workout, then taking a rest day before repeating the cycle for the second half of the week.
CERTIFIED STRENGTH AND CONDITIONING SPECIALIST

YOUR COACH

Maddie Shockley

Maddie studied Exercise Science at Long Island University, post grad she created a name for herself through her strength internships in the NY area and was recognized with the prestigious Tara VanDer Veere Fund for the Advancement of Women in Coaching after graduating. This recognition allowed her to step into the NCAA as a strength and conditioning coach. Maddie soon realized her passion extended beyond working with athletes—she wanted to help anyone become more athletic. She continued her education to be more focused on the foundations and injury preventive aspects of fitness, earning her Corrective Exercise Specialist Certification in 2021 adding to her already extensive list of eight fitness certifications.

Maddie created the 50+ program after witnessing family members struggle with health issues caused by a lack of movement as they aged. Her goal is to make resistance training accessible, safe, and approachable through her 16-week program.

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OUR FIGHT : OSTEOPEROSIS

Osteoporosis is a significant health risk, particularly for adults over 50, and its impact goes beyond bone fractures. Approximately 10 million Americans currently have osteoporosis, and nearly 44 million have low bone mass, putting them at risk of fractures. Among adults aged 65 and older, about 16% of women and 4% of men suffer from osteoporosis of the hip, increasing the risk of life-threatening complications Hip fractures, especially in those with osteoporosis, are particularly dangerous.

Our Mission in creating the 50+ Program is to help adults maintain their quality of life as they age. Resistance training is one of the best things you can do for your body as you enter the second half of life.