Beginners 6 Week Strength Training Programme For Older Adults
This is a 6 week strength training programme designed for older adults who are at a beginner level. It can be done at home or at the gym.
If you feel able to after 6 weeks, move on to our intermediate programme after this. For coaching and a programme which is more tailored to your personal fitness goals, please see our 1:1 online coaching service.
To ensure you complete the workouts correctly, we recommend having a quick read of the programme guide and explanations of each exercise before starting.
|Workout Goal:||Build Strength|
|Workout Frequency:||2x a week|
|Time Per Workout:||20 minutes|
|Exercises Per Workout:||8|
|Programme Duration:||6 Weeks|
|Equipment Required:||Floor space, a chair, a pair of light dumbbells (or waterbottles), a step (or the stairs will do)|
|Target Gender:||Male & Female|
Beginners Strength Training Programme
The programme consists of 2 workout sessions. Complete both sessions every week, leaving at least one day in between workout sessions to rest.
You have 1 minute per exercise – Aim to do as many reps as you can in 1 minute. Then rest for 1 minute. Then move on to the next exercise.
Exercises which are performed with 1 leg, complete 30 secs on 1 leg, then 30 secs on the other leg.
Try to reduce your rest time in weeks 3-6, with just 30 seconds rest!
Start every session with a warm up:
- 30 secs marching
- 30 secs side stepping or side lunging
- 30 secs arm swinging
- 30 secs marching + arm swinging