Health & Wellness

Basic Strength Training Program

August 2, 2015
Basic strength training program


In my previous post “Why We Need To Do Strength Training” I talked about what Strength Training is and why it is so important to include as part of our exercise regime.  I started Strength Training seriously about 2 years ago and the benefit has been the strengthening of my ‘Core’ which has eased my back pain considerably.

If you are a Beginner and not sure what you need or where to start, here are some exercises to start your Basic Strength Training Program.  Do these 2 – 3 times per week.  This program uses mainly body weight and dumbbells.

This program does not require a gym and can be done indoors or outside – no excuses for poor weather conditions!


Before starting any new exercise program check with your Doctor.  I am not a qualified personal trainer.  These exercises are what I have learned from my P.T., attending bootcamps, attending the gym and personal experience.

If you aren’t sure of technique, it is advisable to book a session with a personal trainer to make sure your technique is correct and to avoid injury.

To avoid injury try to keep the core muscles turned on at all times and keep your back straight and tummy tucked in and bottom tucked under.

After the Warm Up, complete each exercise with the nominated repetitions and rest 30 seconds in between.  Repeat the whole circuit twice more resting in between for at least 1 minute or however long you need for recovery.

Don’t rush your movements and don’t over do it.  If you are just starting this type of training listen to your body and only do what you can without over extending yourself.  The aim is to build up to the recommended number of repetitions

What Equipment Do You Need?

  • Comfortable clothing and joggers/sneakers
  • Chair or bench
  • A Set of dumbbells 2kg each – even a couple of cans of soup will do
  • A mirror, if possible, so you can stand in front of and make sure your technique is correct

1. Warm Up

It is vital that you warm up before starting your program to avoid injury.  This is the warm up my P.T. usually gives me before I start this type of workout.

  • Walk on the spot for 5 minutes
  • Rotate arms in circular motion up and down – 10 up and 10 down
  • Rotate ankles in circular motion – 10 each ankle
  • Lift arms up and clap above head and then lower to side – 10 up and 10 down
  • Put hands on knees and rotate knees in one direction 10 times and then the other direction 10 times.

2. Squats – 8 – 10 repetitions (reps)


  • Stand with feet hip width apart.
  • Keep back straight
  • Squat down bending knees – the ultimate is to get a 90 degree angle but you need to work towards this
  • Straighten up and leave a slight bend in knees

3. Lunges 8 – 10 reps total


  • Stand feet together with good posture and core on
  • Step forward with right foot and bend left knee
  • Bring Right foot back to starting position
  • Repeat with left foot
  • Repeat 4 – 5 times on each side

4. Tricep Dips 8 – 10 reps

Tricep Dips

  • Find a chair or bench
  • Facing forward, back straight and core on, hands on the bench
  • Bend both knees and then straighten

5. Bicep Curls 8 – 10 reps

Bicep Curls

  • Hold dumbbell in each hand
  • Lift one hand up and down
  • Repeat with the other
  • Alternative can be lifting both hands up and down

6. Overhead Press 8 – 10 reps

Overhead press

  • Hold dumbbell in each hand
  • Lift hands up and above head and down

7. Bent Over Row 8 – 10 reps

Bench press

  • Hold dumbbell in each hand
  • Bend forward bending knees. Keep back straight, good posture, core on
  • Lift dumbells up and down

8. Plank


  • Hold for as long as possible at least 15 seconds and then build up from there. The aim is to keep the core tight.

9. Stretch

Take 10 – 15 minutes to stretch at the end of the session.

Why not join the Sizzling Towards 60 & Beyond – Let’s Thrive Facebook Group for regular conversations with other women Over 50 who are embracing life with an ageless attitude.  I’d love to see you there.

Let’s Keep Sizzling!

See where I link up to each week….

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