Intermediate 6 Week Strength Training Programme For Older Adults

beginners strength training plan

This is a 6 week strength training programme designed for older adults who are at an intermediate level. It can be done at home or at the gym. If you are new to strength training, check out our beginners programme which you may want to try first.

To ensure you complete the workouts correctly, we recommend having a quick read of the programme guide and explanations of each exercise before starting.

Once you’ve read the guide and learnt the exercises, you are ready to begin! Download the workout programme below as a PDF and print it out, or bookmark this page by pressing ‘ctrl + D’ so you can return to it each week. 

Workout Summary

Workout Goal:Build Strength
Workout Frequency:2x a week
Level:Intermediate
Time Per Workout:Approx 30 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

Download this free workout programme as a PDF. No subscription required.

Intermediate Strength Training Programme

The programme consists of 2 workout sessions per week for a duration of 6 weeks. For each compound exercise (highlighted in bold), complete 3 sets of 8-10 reps. For accessory exercises, complete 4 sets of 10-12 reps. If you find you are easily reaching the number of reps, try increasing the weight or resistance, or progress to the harder variation of that exercise.

The aim is progressive overload – progressively adding a bit more weight or resistance to keep challenging your muscles. 

Refer to the programme guide for explanations of each exercise. 

Start every session with a warm up: 

  • 30 secs high knees & high arms 
  • 30 secs body-weight squats
  • 30 secs lunging 
  • 30 secs plank

Week 1

Session 1 Session 2
SquatsGlute Bridges
Single leg step downBanded Walks
LungesDeadlifts
Straight Leg RaisesStep Ups
Chest PressRows
Press UpsClose Grip Rows
Shoulder PressPlank
Lateral RaisesTricep Extensions

Week 2

Session 1 Session 2
SquatsGlute Bridges
ClamsFrog Pump
LungesDeadlifts
Side Lying Hip AbductionCalf Raises
Chest PressRows
Plank TapsLateral Raises
Shoulder PressPlank
Frontal RaisesBicep Curls

Week 3

Session 1 Session 2
SquatsGlute Bridges
Calf RaisesLateral Lunges
LungesDeadlifts
Step UpsStanding Hip Extension
Chest PressRows
Press UpsPlank Taps
Shoulder PressPlank
Bicep CurlsTricep Extension

Week 4

Session 1 Session 2
SquatsGlute Bridges
Single Leg Step DownBanded Walks
LungesDeadlifts
Straight Leg RaisesStep Ups
Chest PressRows
Wall PressClose Grip Rows
Shoulder PressPlank
Lateral RaisesTricep Extensions

Week 5

Session 1 Session 2
SquatsGlute Bridges
ClamsFrog Pump
LungesDeadlifts
Side Lying Hip AbductionsCalf Raises
Chest PressRows
Plank TapsLateral Raises
Shoulder PressPlank
Frontal RaisesBicep Curls

Week 6

Session 1 Session 2
SquatsGlute Bridges
Calf RaisesLateral Lunges
LungesDeadlifts
Step UpsStanding Hip Abductions
Chest PressRows
Press UpsPlank Taps
Shoulder PressPlank
Bicep CurlsTricep Extensions