1The MOT
Five tests, ten minutes, one pencil. Your Day 1 numbers, so Day 30 has something to beat.
Barnaby's 15-minute routine
Old Man
StrengthHe's 73. He still carries the shopping up four flights. This is his fifteen minutes a day.
- PDF · 35 pages
- No gym
- Any age
- On your phone in a minute
Not big muscles. The quiet strength that lasts: getting up off the floor, carrying the bags, opening the jar, taking the stairs without a “little rest” on the landing.
- The MOT: five tests in ten minutes with a chair and a clock, so you know exactly where you stand today.
- The Daily 15: eight moves, each at three levels (Gentle, Steady, Stubborn), with a photo of every one.
- 30 days + 12 habits: a plan you tick off, and the habits that build strength without a timer.
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Somewhere after forty
The floor starts getting further away.
Exhibit AYou stand up from the sofa and say “oof”. Out loud. Every time.
Exhibit BYou make two trips from the car, because one trip with all the bags feels too risky.
Exhibit CYou avoid sitting on the floor, because getting back up has become a small project.
Old man strength isn't big muscles.It's never needing a hand up. And it takes fifteen minutes a day, not a gym membership.
Straight from the book
Try a move before you buy.
Three of the eight moves, exactly as they appear in the book. Tap one.
1234Anatomy of a move page
Every move fits on one page. On purpose.
- 1
A photo of every move
Barnaby doing it, in a normal house, with normal furniture. No gym kit needed.
- 2
Three levels: Gentle, Steady, Stubborn
Start where it's a bit hard, not heroic. Move up when you've earned it, two sessions in a row.
- 3
Barnaby's note
The one line that makes the move click. “Stand up like you've just remembered the kettle.”
- 4
The mistake to avoid
The thing almost everyone does wrong, so you don't.
Real pages
Look inside.
These are the actual pages you download. Tap one to see it big.
What's inside
Four parts. One routine for life.
1
2The Daily 15
Day A, Day B, repeat. Eight moves, three levels each, a warm-up and a balance finisher.
3The 30 Days
Four weeks that build up slowly, one box to tick a day, and the MOT again on Day 30.
4The 12 Habits
The strength you build without noticing: stairs, shopping, floors, the Kettle Rule.
The Daily 15
Fifteen minutes. Same shape every day. Nothing to think about.
Thinking is how people end up on the sofa. So every session looks the same.
2Wake the Joints
12Four moves × three rounds, 40 seconds on, 20 off
1Stork
MONA
TUEB
WEDA
THUB
FRIA
SATB
SUNWalk
The Kettle Rule: ten sit-to-stands before it boils.
The price
Less than a month at the gym you'd never go to.
The Book
$19
one-time · PDF
$args[0].Value -replace ' loading="lazy"', ''- Old Man Strength, 35 pages
- The MOT, the Daily 15, the 30 days, the 12 habits
- Safety page, questions and sources
The Complete Kit
$29
one-time · PDF + printables
$args[0].Value -replace ' loading="lazy"', ''- Everything in the book
- 30-day tracker + 12-habit tracker to print
- The MOT card for Day 1, Day 30 and Day 90
- 8 move cards and both day cheat sheets
- Bonus: the Desk Edition and the Kettle Plan
The 30-day promise. Do the MOT, then the Daily 15 for thirty days. If you don't think it was worth it, write to us within 30 days and you get every penny back. No forms, no questions.
How it works
Tonight you buy. Tomorrow you start.
Pay in seconds
Apple Pay, Google Pay or card, right on this page. Secure checkout by Whop.
Download in a minute
Your PDFs appear straight away, and a receipt lands in your inbox. Read them on your phone or print them.
Fifteen minutes tomorrow
Do the MOT first. Then Day A at the Gentle level. That's it. That's the whole start.
Honesty first
Who is Barnaby?
Barnaby Stepps is an AI character. He's seventy-three, he's got knees older than your mortgage and a haircut his barber won't put his name to, and he doesn't exist.
His routine does. Every test, move and habit in the book comes from public exercise guidance (the NHS and the World Health Organization) and the research listed at the back. Barnaby just explains it better, and with more jokes.
Start small. Stay stubborn.
Built on
- NHS physical activity guidelines for adults and older adults
- WHO guidelines on physical activity and sedentary behaviour (2020)
- The 30-second chair-stand test (Jones, Rikli & Beam, 1999)
- Grip strength and health, the PURE study (The Lancet, 2015)
- The sitting-rising test (European Journal of Preventive Cardiology, 2014)
Questions
Asked and answered.
Do I need weights or a gym?
No. A chair, a doorframe, a step, two shopping bags and a rug. You've almost certainly got all of them already.
I'm 25. Is this for me?
Yes. Start at the Steady level. You'll build now the strength most people wish they'd built before sixty.
I'm 70 and haven't exercised in years.
Then this was written for you. Every move has a Gentle level, most of them use a chair or the wall, and the safety page tells you when to check with your GP first.
I've got bad knees.
Stay at Gentle, use a higher chair and a lower step, and only go as deep as feels comfortable. If a move hurts, the book tells you what to do instead.
How do I get it?
Straight after you pay, your download links appear on the next page and Whop emails you a receipt. It's a PDF, so it opens on any phone, tablet or computer.
Is Barnaby real?
No, he's an AI character, and we say so everywhere. The routine is real: it's built from NHS and WHO guidance and published research, all listed at the back of the book.
What if I don't like it?
Write to us within 30 days and we'll refund you in full. No forms, no questions.
Is this medical advice?
No. It's general fitness information. If you have a heart condition, high blood pressure, dizzy spells, a joint replacement, osteoporosis or a recent injury, check with your GP before you start.
Start small.
Stay stubborn.
Fifteen minutes. Most days. For the rest of your life.
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