10 Week Older Adult Beginner Workout Program.
Dynamic Warm-up: 5-10 min (Choose 6-8 Warm-up movements or find in Youtube for more variation)
- Arm swing forward and backward (10-12 reps)
- Alternative Arm Circles (forward and backward 10-12 reps)
- Walking Jacks (Move side to side while lifting arms, 12 reps)
- Marching in place (1 minute)
- Shoulder Rolls (forward and backward 12 reps each)
- Gentle Torso Rotation
- Heel-to-Toe Walk (1 min)
- Sit to stand on bench (10-12 reps)
- Leg swings (hold on to wall) Front/back and side to side 10 reps each.
- Leg kickback (hold on to chair for balance) 10 reps each
- High Knee raise with rotation (10-12 reps)
- Side Steps (right and left, 12 each)
- Gentle punches (forward, side, up) 10-12 reps each.
- Heel raises (10-12 reps)
- Knee extension (Sit on chair, lift leg one at a time 10-12 reps)
- Side to side step (20 steps total)
Etc.
Warm-up example video:
Week 1 and 2
(1 set, 12 reps) This is the recommended weight load from my module but adjust to your comfort.
- Dumbbell squat (10lbs).
Standing position, feet hip-width apart, hands hanging on your side, keep head up, eyes straight ahead, shoulders back, back straight, weight on the entire foot throughout the upward and downward movement phases of this exercise. Squat down slowly until the thighs are parallel to the floor. You should feel the force on your hamstring and glute. Inhale throughout the downward movement.
- Dumbbell bench press (7.5lbs)
Lie on the bench, legs straddling the bench, knees flexed at 90 degrees and feet flat on the floor. Press the dumbbells in unison upward until the arms are fully extended, exhale throughout the upward movement. Lower the dumbbells slowly and evenly to the chest. Repeat. Head, shoulders, back in contact with the floor/bench.
- Dumbbell one-arm row (7.5 lbs)
Grab one dumbbell with right hand and place left hand and knee on the bench. If bench is too low, left hand on a table, left knee slightly bend in front of the right leg and right leg straight. Back straight, pull the dumbbell slowly upward to the chest, lower the dumbbell slowly to the starting position. Inhale throughout lifting up and exhale throughout lowering movement. Do Not rotate your shoulder during lifting, working hand close to your body as if there is a ball on your armpit and you want to keep the ball on your armpit.
- Dumbbell seated press (7.5lbs)
Sit on the bench with legs straddling the bench and feet in contact with the floor. Grasps DB with overhand grip and palms facing forward and position DB at shoulder height. Push DB upward slowly and in unison until the arms are fully extended over the shoulders. Lower the DB slowly and in unison to shoulder level. Exhale throughout the pushing movement, inhale throughout lowering movement.
- Trunk curl (https://www.youtube.com/watch?v=U-I3hMXExkI)
(10-12 reps)
- Trunk extension
If no incline bench, alternative: Trunk extension strength in stand with resistance, link: https://us.physitrack.com/home-exercise-video/trunk-extension-strength-in-stand-with-resistance (10-12 reps)
- Lying leg raises (Like we did last time, do your version) (10-12 reps)
* Do this for week 1&2 (2 times per week).
Weeks 3 and 4
(1 set each, 15 reps) (If you can add load 1.25lbs-2.5lbs)
1. Dumbbell squat
2. Dumbbell bench press
3. Dumbbell Lateral Raise
Dumbbells overhand grip, flex elbows slightly and stand tall with feet hip-width apart, hold dumbbells with palms face the outside of thighs. Lift dumbbells slowly upward in unison until they are parallel to the floor, lower dumbbells slowly in unison to the starting position. Maintain elbows flexion about 45 degree angle, arms always in front of your body to place less stress on the shoulder and elbow joints.
4. Dumbbell seated press
5. Dumbbell standing curl
6. Dumbbell overhead triceps extension
7. Trunk curl
8. Trunk extension
Lie face down on the floor and place hands under the chin to maintain neutral position. Raise the chest slowly about 30 degrees off the floor. Exhale throughout upward movement. Lower the chest slowly to the floor, inhale throughout downward movement) If you find it hard hands on the chin, you can put your hands on the floor to give assistance to push up. But, keep looking down chin close to your chest.
- Russian twist
Sitting on the floor, knee bend, keep feet on the floor, lean back (straight back) Tighten Abdominal muscles, slowly move twist from your ab left to right. 10-12 reps. If it’s too hard on the floor, sit on the bench and slightly lean back, tip of feet on the floor, if you can use weight here do it, if not just hands and twist from the torso, right and left.
WEEKS 5 and 6
Still keep the 1 set per-exercise. You are expected to raise the weight load here again between 1.25 lbs to 2.5 lbs and keep repetition high (15 reps max for weight trainings, for trunk curl or extension 5-10 reps) But, listen to your body!
1. Dumbbell squat
2. Dumbbell bench press
3. Dumbbell one-arm row
4. Dumbbell seated press
5. Dumbbell standing curl
6. Dumbbell overhead triceps extension
Stand tall, feet hip-width apart, grab a DB with both hands. Push DB upward until the arms are fully extended, directly above head. While keeping the upper arms perpendicular to the floor, slowly lower the DB behind the head toward the base of the neck. While keeping the upper arms perpendicular to the floor, lift the DB slowly upward until the arms are fully extended. Inhale throughout lowering movement, exhale throughout lifting movement. Maintain an erect torso with strong core stabilization, do not move upper arms forward, keep it vertical throughout exercise. Lower DB only as far as is comfortable on the downward movement.
7. Trunk curl
8. Trunk extension
9. Dumbbell step up
If you have a low bench or do this on the stair. Hands hanging on our side with dumbbell overhand grip. Keep your head up, eyes fixed straight, place your right foot onto the step and then your left foot so that you are standing on the step, repeat. Exhale throughout the upward movement.
- Dumbbell heel raise
Standing position, head up, eyes straight, shoulders back and straight, weight on the balls of the feet throughout the upward and downward movement phases of this exercise. Rise up slowly onto the toes while keeping the torso erect and the knees straight. Exhale throughout the upward movement.
WEEK 7 and 8
1 set, 15 reps.
1. Dumbbell squat
2. Dumbbell bench press
3. Dumbbell chest fly
Lie on the floor or bench (If on the bench legs straddling the bench, the knees flexed at 90 degrees and feet flat on the floor. Grasps dumbbells, so that the palms are facing each other and to press them in unison to a position over the chest until the elbows are almost extended. Lower dumbbells slowly in unison, keeping elbows slightly flexed and perpendicular to the torso until the upper arms are parallel to the floor. Inhale throughout the lowering movement. Lift the dumbbells upward in unison to the starting position with elbows slightly flexed, exhale throughout the upward movement. Keep head, shoulders, buttocks in contact with the bench or floor throughout the exercise.
4. Dumbbell one-arm row
5. Dumbbell seated press
6. Dumbbell standing curl
7. Dumbbell overhead triceps extension
8. Trunk curl
9. Trunk extension
10. Dumbbell shrug
11. Dumbbell heel raise
WEEKS 9 and 10
By week 9 the recommended weight load is 30lbs.
1 set, 15 reps.
1. Dumbbell squat
2. Dumbbell bench press.
3. Dumbbell chest fly
4. Dumbbell one-arm row
5. Lat pull-down
6. Dumbbell seated press
7. Dumbbell standing curl
8. Dumbbell overhead triceps extension
9. Trunk curl
10. Trunk extension
11. Dumbbell shrug
12. Dumbbell heel raise OR Dumbbell Step-up
If you feel stronger and keep going and repeat from week 1 and add each exercise to 2 sets. Reduce the exercises choose 6-8 exercises and repetition back to 8-12 reps and slowly add the rep 12-15 after week 3.
COOL DOWN
Don’t forget to do static stretch 5-10 minutes after each exercise.
Alternative Exercise Sets Video if you feel bored and want to alternate your workout.
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