Monday
Full body strength A
Start with the squat while you're freshest. Rest 90 seconds between sets.
- Cat-Cow Spinal Flow2 min warm-up flow
- Goblet Squat3 sets x 8 reps
- Single-Arm Dumbbell Row3 sets x 10 each arm
- Glute Bridge3 sets x 12 reps
Workout Plans
Pick the plan that matches where you are right now, not where you'd like to be. You can switch any time — consistency for eight weeks beats perfection for two.
Strength Foundations
Rebuild the muscle you've been quietly losing since your thirties.
Best for: Anyone who hasn't lifted in a while and wants to feel capable again — carrying luggage, climbing stairs, getting off the floor. Level: Beginner to intermediate
Warm up for five minutes before any session, move within a pain-free range, and treat sharp joint pain as a stop sign rather than something to push through.
Tuesday
Easy movement
Recovery is when the adaptation happens. Keep it genuinely easy.
- Brisk Walk Intervals20 min steady, no intervals
- Doorway Chest Stretch2 x 30 sec
Wednesday
Full body strength B
Add a little weight this session if Monday's last set felt comfortable.
- Wall Sit3 holds x 20–30 sec
- Farmer's Carry4 walks x 30 m
- Bird Dog3 sets x 6 each side
- Single-Leg Balance2 x 30 sec each leg
Thursday
Rest & breathe
A true rest day. Ten minutes of breathing beats another workout here.
- Diaphragmatic Breathing5–10 min
Friday
Full body strength C
The strongest session of the week. Warm up properly first.
- 90/90 Hip Rotation6 slow rotations each side
- Goblet Squat4 sets x 6 reps
- Single-Arm Dumbbell Row3 sets x 8 each arm
- Farmer's Carry3 walks x 40 m
Saturday
Something you enjoy
A walk, a swim, a bike ride, the garden. Movement you'd do anyway.
- Brisk Walk Intervals30 min your pace
Sunday
Rest
Fully off. Eat well, sleep well.
Nothing scheduled. Rest is part of the programme.