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💪 Built for Men 50+

Most fitness apps were built for 25-year-olds. This one wasn't.

Stay Strong After 50 —
Your Body Deserves a Real Plan

Daily workouts, complete meal plans, macro targets, and supplement guidance — all designed specifically for men over 50. Not watered-down generic fitness advice.

Get Your Free Personalized Plan →
⏳ Takes 2 minutes  •  ✓ No credit card required
Active man over 50 training with dumbbells — the SteadyGains lifestyle
🎯 Free Personalization Quiz

Get Your Free Personalized Plan
in 2 Minutes

Answer 6 quick questions — we'll show you exactly how the program adapts to your body, then send your personalized Day 1 plan to your inbox.

⏳ Takes under 3 minutes ✓ No data saved ✓ No credit card
Step 1 of 6
Answer 6 quick questions — takes under 3 minutes
1 How active are you right now?
💼 Mostly sitting (desk job / retired)
🚶 Light activity (walks, occasional gym)
🏋 Moderately active (gym 2–3x/week)
💪 Very active (gym 4+ days/week)
2 How many days per week can you commit to training?
🕐 2 days — I want something minimal but consistent
⚡ 3 days — A solid routine that fits my schedule
💪 4 days — I’m ready to be serious about this
🔥 5+ days — I want to go all in
3 Where will you be doing most of your workouts?
🏠 At home — I have dumbbells and maybe a bench
🏋️ At a gym — I have access to full equipment
🔄 Both — it varies week to week
4 Any joint concerns we should build around? (select all that apply)
🦵 Knee issues
🦾 Shoulder problems
😷 Back / spine
🍟 Hip / glutes
✅ I’m pain-free
5 What are your main goals? (select all that apply)
🔥 Lose Weight
💨 Build Muscle
🤹 Improve Mobility & Flexibility
⚡ Increase Energy & Endurance
❤️ General Health & Longevity
6 Just a couple of quick numbers so we can dial in your nutrition targets

We use these to calculate your daily calorie and protein targets using the Mifflin-St Jeor formula — the same method used by registered dietitians.

🏆 Here’s your personalized plan

🏋 Workouts 4 days/week · Strength programming
🍽 Meals Breakfast, lunch, dinner & snacks · Macro-matched
📊 Macros Personalized daily targets · Adjusted for your goal
🍏 Dietary Customize vegetarian, gluten-free & other preferences in your dashboard settings

✓ Free 7-day trial  •  ✓ No credit card required

✓ Free for 7 days  •  ✓ No credit card required  •  ✓ Full 12-question personalization inside

🔎 Evidence-Based

Programming based on NSCA guidelines for resistance training in older adults — the same research framework used by certified strength coaches to design safe, effective programs for men over 50.

NSCA-aligned programming
Joint-safe exercise selection
Age-calibrated protein targets

Here's exactly what you get on Day 1 ↓

★ 7-Day Workout Rotation
🍴 Daily Meal Plans
📈 Macro Targets + Timing
💊 Evidence-Based Supplements
What You Get

Everything in One Place.
Updated Every Day.

One membership gives you a complete daily system — no guesswork, no "figure it out yourself."

💪
Daily Workouts
7-day rotating program built around how men's bodies work after 50. Joint-friendly, progressive, and actually doable.
  • Beginner and intermediate modifications for every exercise
  • Warm-up and cool-down included
  • Duration, sets, reps, rest times — all spelled out
  • Daily motivation note to keep you going
🍴
Meal Plans with Macros
4 meals a day — breakfast, lunch, snack, dinner — with full calorie and macro breakdowns so you know exactly what you're eating.
  • Daily calorie and protein targets hit automatically
  • Prep tips that actually save time
  • Themed daily menus to keep it interesting
  • Daily macro totals at a glance
📈
Macro Targets
Age-appropriate nutritional targets with the science behind each one. Know exactly how much protein, carbs, fat, fiber, and water — and why.
  • Evidence-based ranges for men 50+
  • Timing guidance (when to eat what)
  • Top food sources for each macro
  • Nutrition principles that actually compound
💊
Supplement Guide
What to take, what to skip, exact dosages. Cut through the noise and only use what actually works at your age.
  • Essential supplements you should take daily
  • Recommended supplements with strong evidence
  • What to skip (save your money)
  • Exact doses and timing for everything
Senior man doing push-ups with dumbbells — strength training built for men 50+
💪 Strength Training
Grilled chicken with broccoli, asparagus and sweet potato — high-protein meal plans for men 50+
🍴 High-Protein Meals
Sample Content

Here's What Today Looks Like

A real look at what members get every morning — specific, actionable, ready to follow.

⚖ Today's Workout Upper Body Strength
Dumbbell Bench Press
3 sets · 10 reps · 90s rest
Beginner mod ›
Seated Cable Row
3 sets · 12 reps · 60s rest
Back focus
Overhead Press
3 sets · 8 reps · 90s rest
Bicep Curl

+3 more exercises, warm-up & cool-down

Try Free for 7 Days →
★ Today's Meals ~2,100 cal total
Greek Yogurt Power Bowl
Breakfast · 480 cal · 42g protein
Grilled Chicken & Quinoa
Lunch · 610 cal · 52g protein
Cottage Cheese + Almonds
Snack · 290 cal
Salmon + Sweet Potato

+2 more meals with full macro breakdowns

Try Free for 7 Days →
Inside the Dashboard

This is what your Monday looks like ↓

Every morning you open this. Your workout, meals, streak, and progress — specific to your body. Ready to follow.

SteadyGains Dashboard
Mon, Apr 14
🔥
Active Streak
Day 14
Keep it going — you're building a habit
⭐ Beginner
M
T
W
T
F
S
M
🏋️ Today's Workout Upper Body · ~45 min
▶
Demo
Dumbbell Bench Press
3 sets · 10 reps · 90s rest
Flat back, controlled descent. Use 60% of max for first set.
Mod available
Seated Cable Row
3 sets · 12 reps · 60s rest
Back focus
Overhead Press
3 sets · 8 reps · 90s rest
Shoulder
Bicep Curl + 3 more
Sets · reps · warm-up · cool-down
🍽️ Today's Meals 2,120 cal total
Breakfast
Greek Yogurt Power Bowl
42g protein · 38g carbs · 8g fat  ·  5 min prep
480 cal
Lunch
Grilled Chicken & Quinoa
52g protein · 55g carbs · 10g fat
610 cal
Snack
Cottage Cheese + Almonds
24g protein · 12g carbs · 14g fat
290 cal
Dinner
Salmon + Sweet Potato
46g protein · 52g carbs · 18g fat
740 cal
164g
Protein
157g
Carbs
50g
Fat
2,120
Calories
📈 Weight Progress Last 8 weeks
Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Today
Started at 218 lbs Now: 209 lbs  ↓ 9 lbs in 8 weeks
Start Your Plan →

7-day free trial · No credit card required · Cancel anytime

🔒 Secured by Stripe · No hidden fees

Built on NSCA-aligned programming for men over 50.

Member Stories

Real Men. Real Results.

What happens when you stop guessing and start following a system built for your body.

★★★★★

"My left knee has been a mess for years — I'd basically just stopped working out around it. SteadyGains flags every move I can't do and swaps it automatically. I've done every single workout for 9 weeks straight. My PT asked what I'd changed."

MT
Mike Thompson, 54
Member since October 2025 · Uses knee modifications daily
★★★★★

"I was already eating pretty clean but still gaining weight. Turns out I was way under on protein. The macro tracker showed me exactly where the gap was — I bumped to 165g a day using the meal plan and dropped 11 lbs in 6 weeks. My last physical: blood pressure 118/74. Best reading in a decade."

GR
Gary Reyes, 61
Member since August 2025 · Tracks macros every day
★★★★★

"I bought two other programs in the last three years. Did each one for about a week. The streak counter here is stupid simple — but I can't let it break. 63 days straight. I'm deadlifting 185 lbs at 58. Hadn't touched a barbell since my 40s."

JW
Jim Walsh, 58
Member since November 2025 · 63-day active streak

Representative member experiences. Individual results vary.

Simple Pricing

Simple Pricing. Try Free for 7 Days.

No credit card required. Lock in the Founding Member rate before it closes.

MOST POPULAR
⭐ Founding Member Rate
$29
/month · billed monthly
🔒 Locked in forever — price never increases
  • ✓ Daily Workouts — 7-day rotation with beginner & intermediate mods
  • ✓ Meal Plans — 4 meals/day with full macro breakdowns and prep tips
  • ✓ Macro Targets — Evidence-based daily targets with timing guidance
  • ✓ Supplement Guide — What to take, what to skip, exact dosages
  • ✓ Updated Daily — Fresh content every morning, never stale
  • ✓ Works on Any Device — Phone, tablet, or desktop
Start Free Trial — Lock In $29/mo →
🔒 Secure checkout via Stripe ✓ No credit card required for trial ✓ Cancel anytime — no phone call needed 📋 NSCA-aligned programming
Best Value
$499
/year · billed annually
That's $41.58/month — save $209 vs monthly billing
  • ✓ Daily Workouts — 7-day rotation with beginner & intermediate mods
  • ✓ Meal Plans — 4 meals/day with full macro breakdowns and prep tips
  • ✓ Macro Targets — Evidence-based daily targets with timing guidance
  • ✓ Supplement Guide — What to take, what to skip, exact dosages
  • ✓ Updated Daily — Fresh content every morning, never stale
  • ✓ Works on Any Device — Phone, tablet, or desktop
Start Annual Plan →
🔒 Secure checkout via Stripe ✓ No credit card required for trial ✓ Cancel anytime — no phone call needed 📋 NSCA-aligned programming
Questions

FAQ

Both. Every exercise in the workout plan has a beginner modification and an intermediate version. If you haven't worked out in years, start with the beginner options — they're still effective. If you're already active, the intermediate versions will challenge you. The program meets you where you are.
Most workouts use dumbbells and basic gym equipment, which you'd find in any gym or can purchase for home use. The program is designed to work in a standard gym environment — no machines or specialized equipment required. Each exercise includes notes on what you'll need.
Generic apps are built for 25-year-olds and water down the content for older users. SteadyGains is built from the ground up for men over 50 — exercise selection prioritizes joint health, recovery time is factored in, protein targets are higher (to counteract age-related muscle loss), and supplement recommendations address age-specific deficiencies like Vitamin D3, magnesium, and creatine.
Yes. No contracts, no annual commitments, no cancellation fees. Cancel through your account at any time and you won't be charged again. Your access continues until the end of the billing period you already paid for.
The program is designed with joint health in mind — all exercises are lower-impact alternatives that avoid high-stress movements on knees, shoulders, and lower back. Each exercise includes beginner modifications that further reduce impact. That said, always consult your doctor or physical therapist before starting any new exercise program, especially if you have existing injuries.
The workout rotates on a 7-day cycle — each day of the week has a different focus (upper body, lower body, cardio, rest, etc.). Meal plans and content are also curated for each day. The system is designed to prevent boredom while building consistent habits over time.

The Best Time to Start
Was 10 Years Ago.
The Second Best Is Today.

Your body can get stronger, leaner, and more energized after 50 — but only if you follow a system designed for where you actually are. Not where you were at 30.

Go to My Dashboard →
🔒 Secure checkout via Stripe ✓ No credit card required for trial ✓ Cancel anytime — no phone call needed 📋 NSCA-aligned programming