Strength Training
Resistance training builds and maintains lean muscle mass, supports bone density and improves metabolic health. Australian guidelines recommend adults undertake muscle-strengthening activities on at least 2 days per week.
Beginner Bodyweight Circuit (2–3 rounds, 60 s rest between rounds)
- Squats — 12–15 reps. Feet shoulder-width apart, lower hips back and down, chest upright, drive through heels.
- Push-ups (or knee push-ups) — 8–12 reps. Hands wider than shoulders, lower chest to floor, press back up.
- Reverse Lunges — 10 per leg. Step back, lower rear knee towards floor, push through front heel.
- Glute Bridges — 15 reps. Lie face-up, knees bent, press hips up until body is straight from shoulders to knees.
- Plank — 20–40 sec. Forearms and toes, straight line from head to heels.
- Bent-Over Row (water bottles or light dumbbells) — 12 reps. Hinge at hips, pull towards ribcage, squeeze shoulder blades.
Progression: When 3 rounds feel comfortable with good form, increase repetitions, slow the tempo, or add a 2-second pause at the hardest point before adding external load.
Flexibility & Mobility
Regular flexibility work may maintain joint range of motion, support recovery and reduce certain injury risks. Perform these stretches after exercise when muscles are warm. Hold each for 20–30 seconds without bouncing.
Post-Workout Stretch Sequence
- Standing Quad Stretch — Pull heel to glute, keep knees aligned. Wall for balance if needed.
- Hip Flexor Stretch — Half-kneeling, shift weight forward until stretch is felt at front of hip.
- Hamstring Stretch — One heel forward on a low step, hinge at hips with flat back.
- Chest Doorway Stretch — Forearms on doorframe at shoulder height, lean gently forward.
- Cat-Cow — On hands and knees, alternate arching and rounding spine for 8–10 cycles.
- Seated Spinal Rotation — One leg extended, other foot crossed over, rotate torso. Both sides.
Cardiovascular Fitness
Aerobic exercise supports heart and lung health, may assist weight management and can improve mood. Australian guidelines recommend 150–300 min moderate-intensity or 75–150 min vigorous-intensity aerobic activity per week.
Sample Weekly Cardio Plan
| Day | Activity | Duration | Intensity |
|---|---|---|---|
| Monday | Brisk walking | 30 min | Moderate |
| Wednesday | Cycling or swimming | 25 min | Moderate |
| Friday | Interval walk (3 min brisk / 1 min easy) | 28 min | Moderate–Vigorous |
| Sunday | Bushwalk, sport or active recreation | 40 min | Variable |
Intensity gauge: At moderate intensity you can hold a conversation but not sing. At vigorous intensity you can say only a few words before catching your breath.
Combined Weekly Schedule
| Day | Focus | Duration |
|---|---|---|
| Mon | Cardio — brisk walk | 30 min |
| Tue | Strength circuit | 25 min |
| Wed | Cardio — cycling / swim | 25 min |
| Thu | Rest or gentle stretching | 15 min |
| Fri | Strength + stretches | 35 min |
| Sat | Recreation / active hobby | 40+ min |
| Sun | Rest | — |