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
Squats Glute Bridges
Single leg step down Banded Walks
Lunges Deadlifts
Straight Leg Raises Step Ups
Chest Press Rows
Press Ups Close Grip Rows
Shoulder Press Plank
Lateral Raises Tricep Extensions

Week 2

Session 1 Session 2
Squats Glute Bridges
Clams Frog Pump
Lunges Deadlifts
Side Lying Hip Abduction Calf Raises
Chest Press Rows
Plank Taps Lateral Raises
Shoulder Press Plank
Frontal Raises Bicep Curls

Week 3

Session 1 Session 2
Squats Glute Bridges
Calf Raises Lateral Lunges
Lunges Deadlifts
Step Ups Standing Hip Extension
Chest Press Rows
Press Ups Plank Taps
Shoulder Press Plank
Bicep Curls Tricep Extension

Week 4

Session 1 Session 2
Squats Glute Bridges
Single Leg Step Down Banded Walks
Lunges Deadlifts
Straight Leg Raises Step Ups
Chest Press Rows
Wall Press Close Grip Rows
Shoulder Press Plank
Lateral Raises Tricep Extensions

Week 5

Session 1 Session 2
Squats Glute Bridges
Clams Frog Pump
Lunges Deadlifts
Side Lying Hip Abductions Calf Raises
Chest Press Rows
Plank Taps Lateral Raises
Shoulder Press Plank
Frontal Raises Bicep Curls

Week 6

Session 1 Session 2
Squats Glute Bridges
Calf Raises Lateral Lunges
Lunges Deadlifts
Step Ups Standing Hip Abductions
Chest Press Rows
Press Ups Plank Taps
Shoulder Press Plank
Bicep Curls Tricep Extensions