Strength
Build and preserve muscle, improve strength and move through life with more confidence.
Build a stronger body for the life you want to keep living.
The Longevity Project is a personalised online 12-week program for adults aged 45 and over, combining strength training, practical nutrition coaching and everyday movement.
Whether your goal is fat loss, better strength or simply staying capable for the years ahead, your plan is built around your starting point and your real life.
Once you’ve joined, Max will be in touch personally to guide you through the next steps.
Not sure where to start? Tell Max about your goals
Designed for adults 45+
Online across Australia
Strength, nutrition and movement
Midlife can bring noticeable changes.
You may recognise some of these:
- Gradual weight gain
- Reduced strength
- Lower energy
- Loss of muscle
- Reduced mobility
- Slower recovery
- Difficulty maintaining previous routines
- Confusion caused by conflicting health advice
These changes can be influenced by how you train, eat, recover and move. The goal is to act early and build from where you are now.
No extremes. Just a plan you can actually live with.
Your starting point determines your plan. We build your nutrition, training and movement targets around your body, lifestyle, experience and goals.
We do not use:
- Crash diets
- Detoxes
- Punishing workouts
- One-size-fits-all meal plans
- Unrealistic promises
Instead, we use personalised targets, progressive training, regular movement, education and sensible adjustments — with enough structure to create progress and enough flexibility to make it sustainable.
The Five Pillars
Five practical areas that work together to support strength, health and independence.
Nutrition
Use realistic calorie, protein and fibre targets without rigid meal plans or banned foods.
Daily Movement
Build more walking and everyday activity into your week at a level that suits you.
Recovery and Wellbeing
Support sleep, recovery and wellbeing so your plan remains sustainable.
Education and Lifelong Habits
Understand what you are doing and why, so you can manage your health with more confidence.
How The Longevity Project works.
You are not handed a generic plan and left alone. We assess, personalise, review and adjust.
- 1
Complete your initial assessment
- 2
Set up your nutrition tracker
- 3
Receive your personalised targets
- 4
Begin your strength program
- 5
Complete regular check-ins
- 6
Review, adjust and progress
Nutrition tracking should not feel like a second job.
We help you set up an intelligent tracking tool around the foods and meals you actually eat, making it much easier to monitor calories, protein and fibre.
- Take photographs of meals
- Save repeat meals
- Reuse previously entered foods
- Store recipes and common meal combinations
- Track calories, protein and fibre
- Build a personalised food library
- Review your intake more easily
Photos and automated estimates are helpful tools, not perfect measurements, so entries may still need to be checked or adjusted.
Everything you need, in one guided program.
Clear targets, structured training, simple tracking and regular support — all working together.
01
Initial assessment
02
Personalised calorie target
03
Protein target
04
Fibre target
05
Strength-training program
06
Daily movement target
07
Nutrition-tracking setup
08
Regular check-ins
09
Program adjustments
10
Education and accountability
This program may be right for you if you:
- Are aged 45 or over
- Want to lose body fat or maintain your weight
- Want to improve strength
- Want a realistic approach
- Are tired of restrictive diets
- Want education as well as instructions
- Want to remain mobile and independent
- Are prepared to participate and communicate honestly
Your first 12 weeks.
A clear progression from understanding your starting point to building skills you can keep using.
Assessment and awareness
Understand your starting point, routines and goals.
Building the foundation
Establish nutrition, training and movement targets.
Progressing with purpose
Review results and make sensible adjustments.
Building independence
Turn what you have learned into a sustainable system.
The scale is only one measure of progress.
Fat loss may be one goal. So might getting stronger, moving more easily, improving your nutrition, feeling more confident and building a routine you can actually sustain.
Stronger.
Healthier.
More capable.
Healthier.
More capable.
Frequently asked questions.
The questions most people want answered before they begin.
Do I need to be fit before starting?
No. The program meets you at your current starting point and can be adjusted to your experience and ability.
Is this only for people over 45?
It is designed primarily for adults 45 and over, although suitability depends on your goals and circumstances rather than age alone.
Do I have to count calories?
Nutrition tracking may be used to guide progress, but the process is designed to be simple. The intelligent tracking tool can use photos, saved meals and repeat foods to reduce the work involved.
Do I need a gym?
Not necessarily. Your program can be built around the equipment available to you, provided you have a suitable way to train progressively.
How many days will I train?
Most members will complete three structured strength sessions each week. Some may train four depending on experience, goals and recovery.
What if I have an injury or medical condition?
Tell us before beginning. Depending on your circumstances, medical or allied-health clearance may be appropriate before starting or changing exercise.
What if I do not want to lose weight?
That is completely fine. The program can focus on strength, muscle maintenance, movement, nutrition and long-term health without weight loss being the goal.
What happens after 12 weeks?
You can continue progressing, maintain your results, move to a new goal or transition into a more independent maintenance phase.
A simple place to start
What would you like to change?
Tell me a little about your goals and where you’re starting from.
I’ll review your answers and email you with a suggested next step.
— Max
About 2 minutes. No payment or commitment to join. Short answers are fine, even if you’re not exercising yet.
Prefer a conversation? Book a 15-minute call.
Still have a few questions?
Book a 15-minute call with Max. We’ll talk through your goals, explain how the program works and answer your questions so you can decide whether it’s right for you.
Your future strength starts with what you do now.
If you are ready for a practical 12-week program built around your life, The Longevity Project gives you a clear place to start.