Over 50s Weight Training Plans
Full Body Workout
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
Upper-Body Workout
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
Lower-Body Workout
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
Remember to start with lighter weights and gradually increase the weight as you become stronger.
It's also important to stretch before and after each workout and to take rest days as needed.
There are some great tips and ideas for stretching and staying flexible here
If you're new to weight training, consider working with a certified personal trainer to help you develop a safe and effective workout routine.
Aim to workout 3 times per week and leave a days rest in between each session.
