Strength foundations
Stable chair, clear floor and wall
Download PDF ↓KNOWLEDGE YOUR HEALTH / WORKSHEET LIBRARY
Turn your plan
into practice.
21 session sheets. Three practical workbooks.
Exercises, alternatives and space to record what actually happened.
Use the Sport, Advanced Performance or Nutrition planner to match a starting point. Downloading a sheet does not establish suitability. These are general educational templates, not a medical assessment.
24 worksheets
Band strength support
Stable chair and an undamaged resistance band with a secure anchor
Download PDF ↓Recreational strength support
Dumbbells or familiar gym machines; familiar setup
Download PDF ↓Experienced strength session
Familiar gym equipment and established technique
Download PDF ↓Conversational aerobic session
A familiar level walking route or stationary bicycle
Download PDF ↓Controlled conditioning
A familiar exercise mode, preferably stationary cycling; already accustomed to intervals
Download PDF ↓An easier day
A comfortable place to walk or gently move
Download PDF ↓Strength foundations B
Stable chair, clear floor and wall
Download PDF ↓Band strength B
Stable chair and an undamaged resistance band with a secure anchor
Download PDF ↓Recreational strength B
Dumbbells or familiar gym machines; familiar setup
Download PDF ↓Focused gym strength A
Dumbbells or familiar gym machines; familiar setup
Download PDF ↓Focused gym strength B
Dumbbells or familiar gym machines; familiar setup
Download PDF ↓Endurance support A
Dumbbells or familiar gym machines; familiar setup
Download PDF ↓Endurance support B
Stable chair, wall and clear floor; fixed low step and handrail optional
Download PDF ↓Team & court support A
Dumbbells or familiar gym machines; familiar setup
Download PDF ↓Team & court support B
Dumbbells or familiar gym machines; familiar setup
Download PDF ↓Experienced strength B
Familiar gym equipment and established technique
Download PDF ↓Muscle-building practice A
Dumbbells or familiar gym machines; familiar setup
Download PDF ↓Muscle-building practice B
Dumbbells or familiar gym machines; familiar setup
Download PDF ↓Controlled bodyweight A
Stable chair, clear floor and wall
Download PDF ↓Controlled bodyweight B
Stable chair, wall and clear floor; fixed low step and handrail optional
Download PDF ↓Four-week training record
Record the matched session, resistance, repetitions, effort and recovery.
Download PDF ↓Food preparation & tolerance
Plan ingredients, eating opportunities and a seven-day observation record. No unfiltered recipes.
Download PDF ↓Workload & recovery review
Keep key commitments and identify optional work before adding sessions.
Download PDF ↓Original KYH editorial worksheets · Reviewed 31 October 2026 · AI-assisted, not independently reviewed by a clinician. Sources appear in each session PDF.