Over 50s Weight Training Plans

Bodyweight squats: 2 sets of 10-15 reps

Push-ups: 2 sets of 10-15 reps

Dumbbell bench press: 2 sets of 10-12 reps

Dumbbell rows: 2 sets of 10-12 reps

Dumbbell shoulder press: 2 sets of 10-12 reps

Bicep curls: 2 sets of 10-12 reps

Tricep extensions: 2 sets of 10-12 reps

Planks: 2 sets of 30-60 seconds

Dumbbell bench press: 3 sets of 8-12 reps

Dumbbell rows: 3 sets of 8-12 reps

Dumbbell shoulder press: 3 sets of 8-12 reps

Bicep curls: 3 sets of 8-12 reps

Tricep extensions: 3 sets of 8-12 reps

Lat pulldowns: 3 sets of 8-12 reps

Seated rows: 3 sets of 8-12 reps

Bodyweight squats: 3 sets of 10-15 reps

Lunges: 3 sets of 10-15 reps (each leg)

Deadlifts: 3 sets of 8-12 reps

Leg press: 3 sets of 8-12 reps

Calf raises: 3 sets of 12-15 reps

Leg extensions: 3 sets of 8-12 reps

Leg curls: 3 sets of 8-12 reps