Important: General exercise information. Does not replace advice from a qualified exercise physiologist or GP. Stop if you experience pain or dizziness.
Strength Training
Resistance training builds lean muscle, supports bone density and improves metabolic health. Australian guidelines recommend muscle-strengthening activities on at least 2 days per week.
Beginner Bodyweight Circuit — 2–3 rounds, 60 s rest
- Squats — 12–15 reps
- Push-ups (or knee variation) — 8–12 reps
- Reverse Lunges — 10 per leg
- Glute Bridges — 15 reps
- Plank — 20–40 sec
- Bent-Over Row — 12 reps with light weights
Progression: When 3 rounds are comfortable, increase reps, slow tempo, or add a 2-second pause before adding load.
Flexibility & Mobility
Regular flexibility work may maintain joint range of motion and support recovery. Hold each stretch 20–30 seconds after training.
- Standing Quad Stretch
- Hip Flexor Stretch — half-kneeling
- Hamstring Stretch — heel on step
- Chest Doorway Stretch
- Cat-Cow — 8–10 cycles
- Seated Spinal Rotation — both sides
Cardiovascular Fitness
Australian guidelines: 150–300 min moderate or 75–150 min vigorous aerobic activity per week.
| Day | Activity | Duration | Intensity |
|---|---|---|---|
| Mon | Brisk walking | 30 min | Moderate |
| Wed | Cycling / swimming | 25 min | Moderate |
| Fri | Interval walk | 28 min | Mod–Vigorous |
| Sun | Bushwalk / sport | 40 min | Variable |
Weekly Schedule
| Day | Focus | Time |
|---|---|---|
| Mon | Cardio | 30 min |
| Tue | Strength | 25 min |
| Wed | Cardio | 25 min |
| Thu | Rest / stretching | 15 min |
| Fri | Strength + stretches | 35 min |
| Sat | Recreation | 40+ min |
| Sun | Rest | — |
Disclaimer: General starting points. Individual fitness varies. Consult a professional. No guaranteed outcomes.