This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and weeks 7 to 12.
Week 1: Train three non-consecutive days per week (i.e., M-W-F, Tu-Th-Sn, or whatever fits your schedule), alternating a body-weight strength and endurance circuit with a low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other device. Here’s a chart of what the weekly training schedule will look like:
The goal of the low-impact conditioning workouts is simply to conform to the prescribed work, rest and volume menu listed. You can perform conditioning workouts on a stair-climber, elliptical machine, stationary bicycle, rower, or other device. The basic components of the workout are:
- Warm up = easy pace.
- Hard effort = all-out effort relative to the prescribed time.
- Easy effort = continue moving, but at a very low pace.
- Bouts = number of repetitions of the hard effort.
- Cool down = walk and stretch following the session.
Workout – Conditioning Workout #1
Warm up = 3:00
Hard effort = 2:00
Easy effort = 1:00
Bouts = 9
Important Points to Remember:
- Journal all your workouts. You can download the following file to track your progress: Strength Training Log
- Warm up and cool down for each workout.
- Rest and recover. On off-days, consider walking or easy running on a treadmill as options, but let your body recover from the previous workout. As an older and experienced trainee, your body needs more time to heal and adapt because you have been grinding and grinding for years. If in doubt, take an extra rest day.