The CPT Stronger Body Method
A practical starting system for busy adults 30+ who want strength, confidence and a plan they can sustain.
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Free Complete PT resources
Useful enough
to use today.
Practical resources for adults who want to train properly, eat with purpose and make progress without turning fitness into a second job.
Calculate my starting pointCalorie & Protein Starting Calculator
Estimate a practical calorie range and protein target, then unlock the closest useful example guide for your goal.
Open resource2,000-Calorie Lean Start
A normal-food example day with approximately 162 g protein, flexible swaps and a 14-day calibration process.
Open resource2,500-Calorie Body Recomposition
A higher-fuel example day with approximately 182 g protein and an easy structure for a busy working week.
Open resource3,000-Calorie Strength & Muscle
A performance-focused example day with approximately 203 g protein, substantial carbohydrate and a practical recovery smoothie.
Open resourceThree-Day Strength Plan for Adults 30+
A simple full-body week built around squat, hinge, push, pull, single-leg work, core and carries.
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