This exercise program is tailored for older adults who have previous training experience and are looking for a new approach to enhance their overall fitness and strength. The program is split into two training phases: weeks 1 to 6 and weeks 7 to 12. You have the option to download a PDF of the workouts here or click on the image below. However, it is important to thoroughly read through the information online here and familiarize yourself with the principles and methods for each set of workouts.
This exercise program is designed for older adults with prior training experience seeking a new option for enhancing fitness and strength. It is split into two training cycles: weeks 1 to 6 and weeks 7 to 12. You can access a PDF of the workouts here or by clicking on the image below. Be sure to review the information provided online here and get acquainted with the concepts and approaches for each workout set. The program is designed to be straightforward and easy to follow. Additionally, you will find a recommended list of movement libraries to complement this training regimen.
12-Week Fitness Program for Older Adults: Week 1 – 6
| Week | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| 1 | Bodyweight Strength and Endurance Circuit #1 | Conditioning Workout #1 | Bodyweight Strength and Endurance Circuit #2 |
| 2 | Conditioning Workout #2 | Bodyweight Strength and Endurance Circuit #3 | Conditioning Workout #3 |
| 3 | Bodyweight Strength and Endurance Circuit #1 | Conditioning Workout #4 | Bodyweight Strength and Endurance Circuit #2 |
| 4 | Conditioning Workout #5 | Bodyweight Strength and Endurance Circuit #3 | Conditioning Workout #6 |
| 5 | Bodyweight Strength and Endurance Circuit #1 | Conditioning Workout #7 | Bodyweight Strength and Endurance Circuit #2 |
| 6 | Conditioning Workout #8 | Bodyweight Strength and Endurance Circuit #3 | Conditioning Workout #9 |
The chart above outlines your weekly training schedule and the distribution of different activities.
Train three days a week on non-consecutive days (e.g., Monday, Wednesday, Friday, or as per your schedule), alternating between a body-weight strength and endurance circuit and a low-impact conditioning workout using a stair-climber, elliptical machine, stationary bicycle, or other equipment.
Workout – Body Weight Strength & Endurance Circuit #1
The objective of the body-weight strength and endurance circuits is to complete them in the shortest time possible. When repeating the same workout (#1, #2, or #3), aim to finish it in less time than your previous attempt.
8 Rounds:
Push-ups or modified push-ups x 15
High bar (x 6) or low bar (x 10) pull-ups
Body-weight squats x 20
Jumping jacks x 50
Mountain climbers x 70
Sit-ups x 12
Workout – Body Weight Strength Endurance Circuit #2
5 Rounds:
Burpees x 15
Tent push-ups x 8
Walking lunges x 10 each leg
High bar (x5) or low bar (x 8) pull-ups
Run-in-place high knees x 100 total
T-push-ups x 5 each side
On-ground glute raises x 10 each leg
Bicycle crunches x 50
Workout – Body Weight Strength & Endurance Circuit #3
Step-back lunges x 10 each leg
Air punches x 200 each arm
High bar (x 8) or low bar (x 12) pull-ups
Jack knife abs x 10 each leg
Sumo squats x 25
Dive-bomber push-ups x 10
Jump rope x 200 rotations
Bear crawl x 50 yards/150 feet
(repeat for a total of 4 rounds)
Workout – Conditioning Workout #1
The aim of the low-impact conditioning workouts is to adhere to the prescribed work, rest, and volume parameters listed. You can perform conditioning workouts on a stair-climber, elliptical machine, stationary bicycle, rower, or other equipment. The key elements of the workout include:
- Warm-up = easy pace.
- Hard effort = maximum effort as per the specified time.
- Easy effort = maintain movement at a very low pace.
- Bouts = number of repetitions of hard effort.
- Cool down = walk and stretch post-session.
(Approximately 30:00)
Warm-up = 3:00
Hard effort = 2:00
Easy effort = 1:00
Bouts = 9
Cool down
Workout – Conditioning Workout #2
(Approximately 35:00):
Warm-up = 3:00
Hard effort = 3:00
Easy effort = 1:30
Bouts = 7
Cool down
Workout – Conditioning Workout #3
(Approximately 25:00)
Warm-up = 3:00
Hard effort = 1:00
Easy effort = 0:30
Bouts = 14
Cool down
Workout – Conditioning Workout #4
(Approximately 35:00)
Warm-up = 3:00
Hard effort = 1:30
Easy effort = 1:00
Bouts = 13
Cool down
Workout – Conditioning Workout #5
(Approximately 30:00)
Warm-up = 3:00
Hard effort = 2:00
Easy effort = 0:45
Bouts = 10
Cool down
Workout – Conditioning Workout #6
(Approximately 25:00)
Warm-up = 3:00
Hard effort = 2:30
Easy effort = 1:00
Bouts = 6
Cool down
Workout – Conditioning Workout #7
(Approximately 30:00)
Warm-up = 3:00
Hard effort = 1:00
Easy effort = 0:45
Bouts = 15
Cool down
Workout – Conditioning Workout #8
(Approximately 35:00)
Warm-up = 3:00
Hard effort = 3:00
Easy effort = 1:00
Bouts = 8
Cool down
Workout – Conditioning Workout #9
(Approximately 25:00)
Warm-up = 3:00
Hard effort = 2:00
Easy effort = 1:00
Bouts = 7
Cool down
12-Week Fitness Program for Older Athletes: Week 7 – 12
| Week | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| 7 | Total Body Strength Training #1 | Conditioning Workout #10 | Total Body Strength Training #2 |
| 8 | Total Body Strength Training #1 | Conditioning Workout #11 | Total Body Strength Training #2 |
| 9 | Total Body Strength Training #1 | Conditioning Workout #12 | Total Body Strength Training #2 |
| 10 | Total Body Strength Training #1 | Conditioning Workout #13 | Total Body Strength Training #2 |
| 11 | Total Body Strength Training #1 | Conditioning Workout #14 | Total Body Strength Training #2 |
| 12 | Total Body Strength Training #1 | Conditioning Workout #1 | Total Body Strength Training #2 |
During weeks 7 to 12, the goal is to ramp up the training intensity, incorporate more strength training, and maintain a strong effort. In this phase, aim to train three days a week on non-consecutive days, switching between workout sessions as outlined:
Workout – Total Body Strength Training #1
Can be done using dumbbells, barbells, or machines:
Chest Press: 12 – 16 reps
Chin Ups: Maximum 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 deadlift, or glute/ham raise)
Abdominals: 20 – 30 reps (Any abdominal exercise)
Workout – Total Body Strength Training #2
Can be done using dumbbells, barbells, or machines:
Overhead Press: 10 – 14 reps
Low Row: 10 – 14 reps
Chest Press: 8 – 12 reps
Pull Down: 8 – 12 reps
Incline Press: 6 – 10 reps
Push Ups: Maximum reps
Low Bar Pull Ups: Maximum reps
Goblet Squat: 10 – 14 reps
Hamstrings: 8 – 12 reps (Prone or seated leg curl w/barbell, dumbbell or machine, Romanian deadlift, or glute/ham raise)
Abdominals: 15 – 25 reps (Any abdominal exercise)
Workout – Conditioning Workout #10
A low-impact conditioning workout using a stair-climber, elliptical machine, stationary bicycle, or other equipment.
Approximately 20:00
Warm-up = 2:00
Hard effort = 1:30
Easy effort = 0:45
Bouts = 8
Cool down
Workout – Conditioning Workout #11
A low-impact conditioning workout using a stair-climber, elliptical machine, stationary bicycle, or other equipment.
Approximately 15:00
Warm-up = 1:30
Hard effort = 0:30
Easy effort = 0:30
Bouts = 14
Cool down
Workout – Conditioning Workout #12
A low-impact conditioning workout using a stair-climber, elliptical machine, stationary bicycle, or other equipment.
Approximately 20:00
Warm-up = 2:00
Hard effort = 0:45
Easy effort = 0:25
Bouts = 15
Cool down
Workout – Conditioning Workout #13
A low-impact conditioning workout using a stair-climber, elliptical machine, stationary bicycle, or other equipment.
Approximately 15:00
Warm-up = 1:30
Hard effort = 0:20
Easy effort = 0:10
Bouts = 10
Easy effort = 3:30
Hard effort = 0:20
Easy effort = 0:10
Bouts = 10
Cool down
Workout – Conditioning Workout #14
A low-impact conditioning workout using a stair-climber, elliptical machine, stationary bicycle, or other equipment.
Approximately 20:00
Warm-up = 2:00
Hard effort = 0:30
Easy effort = 0:20
Bouts = 9
Easy effort = 3:00
Hard effort = 0:30
Easy effort = 0:20
Bouts = 9
Cool down
Workout – Conditioning Workout #15
A low-impact conditioning workout using a stair-climber, elliptical machine, stationary bicycle, or other equipment.
Approximately 15:00
Warm-up = 1:30
Hard effort = 0:20
Easy effort = 0:10
Bouts = 10
Easy effort = 3:30
Hard effort = 0:20
Easy effort = 0:10
Bouts = 10
Cool down
Movement Refreshers for Older Adults
Basic knowledge of movements is essential, so nothing mentioned here should come as a surprise. For conditioning, if you are using an indoor machine, we recommend reading about the importance of respecting the rower and understanding the benefits of treadmills beyond just being a hamster wheel. Additionally, consider learning about non-motorized treadmills, which may be costly and not easily accessible.
Glute-ham exercises come in various forms and sizes, including GHD machines and the Romanian deadlift.
If you are struggling with pull-ups and chin-ups, explore pull-up instructional resources to adapt your training as needed.
There is also a movement library available to assist you, and by searching Breaking Muscle, you can find valuable articles and recommendations from various coaches on the site related to the topics covered in this workout.