Helen Mirren's Endorsement of a 1950s Military Workout Highlights Timeless Fitness Wisdom
In an era saturated with flashy fitness trends and conflicting health advice, a 1950s military workout booklet has emerged as a beacon of sensible exercise guidance. Favoured by Dame Helen Mirren, the XBX plan, developed by the Royal Canadian Air Force, offers a straightforward, equipment-free routine that takes just 12 minutes per day. As our senior fitness writer Harry Bullmore explores, this programme stands the test of time by emphasising gradual progression and consistency over modern gimmicks.
The XBX Plan: A Historical Fitness Blueprint
The XBX plan, shorthand for 10 basic exercises, was created over 60 years ago with the mantra "Live to be fit and be fit to live." Designed to keep military personnel in peak condition, it has been used by Helen Mirren, now 80, throughout her life to maintain fitness. The programme spans 51 pages with detailed charts, guiding users from level one through four charts, each with 12 levels. It targets strength, mobility, and cardiovascular health without requiring any special equipment, making it highly accessible.
While some elements, such as outdated illustrations, may not resonate with contemporary audiences, the core exercise advice remains valid. Mirren has noted that the plan "very gently gets you fit" for beginners, providing a gentle introduction to regular physical activity.
How to Implement the XBX Workout Routine
Beginners start at level one, performing 10 exercises within set time windows. For example, level one includes toe touches, knee raises, lateral bends, and arm circles, followed by exercises like partial sit-ups and kneeling press-ups. The plan recommends spending up to eight days on each level, advancing only when comfortable, to ensure gradual and painless progression.
The booklet outlines age-specific goals, ranging from level 44 for 15- to 17-year-olds to level 11 for those aged 51 to 55. However, individual fitness levels should dictate personal targets. The structured approach prevents plateaus by incorporating progressive overload, a key principle in effective exercise programmes.
Why the XBX Plan Remains Effective Today
Several factors contribute to the enduring success of the XBX plan. Unlike modern fitness hacks that promise quick fixes, it advocates for patience and persistence, coupled with a balanced diet. The programme builds in progression, encouraging consistency without overwhelming beginners. By removing barriers like expensive gear or subscriptions, it democratises exercise, making fitness achievable for all.
Additionally, the XBX plan enhances mobility by incorporating a wide range of movements that engage the spine, hips, knees, and shoulders. This helps maintain bodily function and prevent injuries, addressing the use-it-or-lose-it principle that affects many as they age.
Is the XBX Plan Suitable for You?
The XBX plan has proven its longevity, alongside its male-oriented counterpart, the 5BX plan. While not perfect for everyone—such as those seeking high-intensity strength training or sport-specific conditioning—it serves as an excellent foundation for beginners. It fosters a consistent exercise habit, promotes sensible health tips like increased walking and better sleep, and sets realistic expectations.
For individuals unsure where to start with fitness, this 1950s military workout offers a fun and accessible entry point. As Harry Bullmore concludes, in fitness, something is always better than nothing, and the XBX plan provides a proven path to building robust health over a lifetime.
