Beginner 6 Week Strength Training Programme
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 Summary
| Workout Goal: | Build Strength |
| Workout Frequency: | 2x a week |
| Level: | Beginner |
| 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 |
Download this free workout programme as a PDF. No subscription required.
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