Frequently asked questions

It is an online training programme for people over 50, created by Robert Soszyński, an instructor of martial arts, TRX and resistance bands. It combines home exercises for seniors, strength training, balance exercises and nutrition tips. The goal is to stop sarcopenia (age-related muscle loss) and regain fitness and independence.

Yes. The programme is also designed for people who have never trained before. Every exercise has an animation and a step-by-step description: how to position yourself, how to breathe and which mistakes to avoid. You start with a simple 50+ Test, and the plan adapts to your age and level.

Yes. All workouts are designed to be done safely on your own at home. A sturdy chair, a bit of wall and some space are enough. Some exercises use water bottles, others need inexpensive resistance bands or TRX straps.

The plan takes knee and hip pain into account — harder exercises such as squats are replaced with gentler ones, like isometric (no-movement) exercises. Each exercise explains how to tell good muscle fatigue from bad joint pain. If you have serious health problems, consult a doctor or physiotherapist before starting.

Sarcopenia is the progressive loss of muscle and strength with age. After 30–40 we lose about 3–8% of muscle per decade, which increases the risk of falls and loss of independence. Regular resistance training 2–3 times a week and enough protein slow it down most effectively. Read more in our free sarcopenia guide.

No. Studies of people aged 86–96 showed a large gain in strength after just 8 weeks of resistance exercise. The programme has a separate plan for ages 70–80+, with chair and wall exercises and full support.

To start, a chair and water bottles are enough. For the full programme you'll need long resistance bands, mini bands, a squeeze ball or grip ring, and later TRX straps. The “Equipment” page explains what to buy, how much it costs and what to use instead.

15–20 minutes a day is enough. Short and regular beats long and occasional. First changes — better sleep, more energy, less morning stiffness — usually come after 2–4 weeks. Getting up from a chair and climbing stairs gets easier after 2–3 months, and greater strength and lower fall risk come after 6–12 months. Patience is the most important exercise.

For free you get the 50+ Test, a 15-minute chair workout, sample animated exercises for every age group, a protein calculator, a progress log and guides, including on sarcopenia and exercises for seniors 60+. Create a free account to save your results.

Premium gives you a personalised weekly plan based on your age and 50+ Test result, the full library of TRX, band and mini-band exercises with animations and detailed instructions, isometric exercises, loaded stretching, a “move and think” programme for the brain, high-protein meal plans and daily motivation. It costs 49 PLN a week, 99 PLN a month or 990 PLN a year.

You pay securely by card, Apple Pay or Google Pay. You can cancel any time in “My account” — access stays until the end of the paid period, and no further payments are taken. You can also switch plans immediately.

No. Srebrna Moc supports your body's natural ability to regenerate through movement, breathing and good nutrition, but it is not medical treatment. If you have a chronic illness, heart or blood-pressure problems, or have had surgery, talk to your doctor before starting.