Muscle Plan
by Strong Mornings See our plans

Photo credits

Real photos from Wikimedia Commons, used under their licences. Changes: resized and cropped.

  • Woman ~55 with curly blond hair holding light pink dumbbells straight out (img/hero-strength.jpg): "File:Senior woman exercises with dumbbells on mat in living room.jpg" by Shixart1985, CC BY 2.0, Wikimedia Commons, https://commons.wikimedia.org/wiki/File%3ASenior_woman_exercises_with_dumbbells_on_mat_in_living_room.jpg
  • Woman ~60 in a red shirt tasting from a wooden spoon over a cast-iron pot (img/cooking-kitchen.jpg): "File:Woman stirring a pot in a cozy kitchen, enjoying the cooking process.jpg" by Shixart1985, CC BY 2.0, Wikimedia Commons, https://commons.wikimedia.org/wiki/File%3AWoman_stirring_a_pot_in_a_cozy_kitchen%2C_enjoying_the_cooking_process.jpg
  • Man ~60 with grey beard and glasses strolling on a park path (img/walk.jpg): "File:Older gentleman walking in a park.jpg" by Shixart1985, CC BY 2.0, Wikimedia Commons, https://commons.wikimedia.org/wiki/File%3AOlder_gentleman_walking_in_a_park.jpg
  • Man ~55 (img/man-home.jpg): "File:Man prepares vegetables in a modern kitchen.jpg" by Shixart1985, CC BY 2.0, Wikimedia Commons, https://commons.wikimedia.org/wiki/File%3AMan_prepares_vegetables_in_a_modern_kitchen.jpg
  • Top-down plate: baked salmon fillet with sweet potato (img/food-plate.jpg): "File:Liat Portal for Foodie Disorder - Grilled Salmon with Roasted Potatoes and Asparagus.jpg" by HaJunkiyada, CC BY-SA 4.0, Wikimedia Commons, https://commons.wikimedia.org/wiki/File%3ALiat_Portal_for_Foodie_Disorder_-_Grilled_Salmon_with_Roasted_Potatoes_and_Asparagus.jpg
  • Top-down rows of small jars of plain yogurt topped with blueberries (img/food-yogurt.jpg): "File:Granola and yogurt - Bubbles + Brunch 2018 - Sarah Stierch 02.jpg" by Missvain, CC0, Wikimedia Commons, https://commons.wikimedia.org/wiki/File%3AGranola_and_yogurt_-_Bubbles_%2B_Brunch_2018_-_Sarah_Stierch_02.jpg
  • Same woman ~55 on a mat typing on a laptop (img/plan-home.jpg): "File:Older woman uses laptop while exercising with dumbbells in home setting.jpg" by Shixart1985, CC BY 2.0, Wikimedia Commons, https://commons.wikimedia.org/wiki/File%3AOlder_woman_uses_laptop_while_exercising_with_dumbbells_in_home_setting.jpg

Exercise photos

  • squat (img/moves/squat.jpg): "Chair Stand (Go4Life strength exercise)" by National Institute on Aging (NIH), Go4Life, Public domain (US government work, NIA), https://web.archive.org/web/20190508005131/https://go4life.nia.nih.gov/exercise/chair-stand/
  • wallpush (img/moves/wallpush.jpg): "Wall Push-up (Go4Life strength exercise)" by National Institute on Aging (NIH), Go4Life, Public domain (US government work, NIA), https://web.archive.org/web/20190520010502/https://go4life.nia.nih.gov/exercise/wall-push-up/
  • press (img/moves/press.jpg): "Overhead Arm Raise (Go4Life strength exercise)" by National Institute on Aging (NIH), Go4Life, Public domain (US government work, NIA), https://web.archive.org/web/20190919174320/https://go4life.nia.nih.gov/exercise/overhead-arm-raise/
  • calf (img/moves/calf.jpg): "Toe Stand (Go4Life strength exercise)" by National Institute on Aging (NIH), Go4Life, Public domain (US government work, NIA), https://web.archive.org/web/20190508003538/https://go4life.nia.nih.gov/exercise/toe-stand/
  • row (img/moves/row.jpg): "DumbbellBentOverRow.JPG" by GeorgeStepanek (Wikimedia Commons), CC BY-SA 3.0, https://commons.wikimedia.org/wiki/File:DumbbellBentOverRow.JPG
  • stepup (img/moves/stepup.jpg): "U.S. Navy Chief Logistics Specialist Horace Young performs step aerobics aboard USS Harry S. Truman (130519-N-IG780-007)" by MCSN Shane A. Jackson, U.S. Navy, Public domain (US government work), https://commons.wikimedia.org/wiki/File:U.S._Navy_Chief_Logistics_Specialist_Horace_Young,_foreground,_performs_step_aerobics_during_a_morale,_welfare_and_recreation_Cardio-Thon_event_aboard_the_aircraft_carrier_USS_Harry_S._Truman_(CVN_75)_May_19_130519-N-IG780-007.jpg
  • split (img/moves/split.jpg): "A day of staying fit (160909-F-RN654-179)" by Airman 1st Class Gabrielle Spradling, U.S. Air Force, Public domain (US government work), https://commons.wikimedia.org/wiki/File:A_day_of_staying_fit_160909-F-RN654-179.jpg
  • counter (img/moves/counter.jpg): "Civilian push-up.jpg" by Herzi Pinki, CC BY-SA 4.0, https://commons.wikimedia.org/wiki/File:Civilian_push-up.jpg
  • bridge (img/moves/bridge.jpg): "Anil Shrikrishna Manekar - Setubandhasana - International Day of Yoga Celebration - NCSM - Kolkata 2015-06-21 7399" by Biswarup Ganguly, CC BY 3.0, https://commons.wikimedia.org/wiki/File:Anil_Shrikrishna_Manekar_-_Setubandhasana_-_International_Day_of_Yoga_Celebration_-_NCSM_-_Kolkata_2015-06-21_7399.JPG
  • march (img/moves/march.jpg): "18th Field Artillery Brigade [Image 9 of 9] (DVIDS 8536341, VIRIN 240123-A-RN673-4045)" by Sgt. James Lundy, U.S. Army Center for Initial Military Training, Public domain (US government work, DVIDS), https://www.dvidshub.net/image/8536341/18th-field-artillery-brigade
  • birddog (img/moves/birddog.jpg): "Girl doing bird dog yoga pose.jpg" by PTPioneer (www.ptpioneer.com), CC BY 2.0, https://commons.wikimedia.org/wiki/File:Girl_doing_bird_dog_yoga_pose.jpg

The bird dog photo: PT Pioneer, www.ptpioneer.com.