Mature Athlete: Cycle 1, Week 11, Day 1

Tom Kelso

Contributor - Strength and Conditioning

St. Louis, Illinois, United States

Strength and Conditioning

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.


The goal during weeks 7 to 12 is to increase the training intensity, add more pure strength training, and continue to work hard. During this cycle you will train three non-consecutive days per week, alternating workout sessions as follows:



mature athlete, workout


Workout - Total Body Strength Training 1

Can be done with dumbbell, barbell, or machine:


Chest Press: 12 - 16 reps

Chin Ups: Max reps

Overhead Press: 10 - 14 reps

Low Row: 10 - 14 reps

Decline Press/Dips: 8 - 12 reps

Pulldown: 8 - 12 reps

Tricep Extensions: 10 - 14 reps

Bicep Curl: 10 - 14 reps

Leg Press: 16 - 20 reps

Squat: 12 - 16 reps

Hamstrings: 12 - 16 reps (Prone or seated leg curl w/barbell, dumbbell or machine, Romanian dead lift, or glute/ham raise)

Abdominals: 20 - 30 reps (Any abdominal exercise)


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.
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