A 12-week home coach for lifting people and heavy things, an engine that lasts a full game, and a back that holds you upright.

In the research, 20-second holds at a hard effort made tendons 57% stiffer in 12 weeks. Holds are the backbone of every session.

Foundation, Build, Load and Consolidate: about 22 to 30 minutes, three times a week, plus 5 minutes at your desk each day.

Move up only when your body is ready. Retests at weeks 4, 8 and 12 show exactly how far you have come.

Week 1 stays at 4/10 effort. Chest pain with unusual breathlessness, dizziness, or pain spreading to your arm, jaw or back means stop and seek medical care.