Intermediate 6 Week Strength Training Programme
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.
If after finishing this you would like a programme and coaching more tailored to your individual strength training 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.
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 |