Whether you’re just starting or returning to exercise, this simple 3-day strength program will help you build strength, improve balance, and increase confidence. Always work at your own pace and consult your healthcare provider before starting a new exercise program.

Day 1 – Full Body Strength

Warm-Up (5–10 minutes)

• Easy walk
• Arm circles
• Leg swings
• Shoulder rolls

Workout

Perform 2 sets of 10–12 repetitions.

• Bodyweight Squats
• Wall Push-Ups
• Glute Bridges
• Seated Dumbbell Shoulder Press (light weights)
• Bird Dogs (10 per side)
• Plank (15–30 seconds)

Cool Down

• Hamstring stretch
• Quad stretch
• Chest stretch
• Deep breathing (2 minutes)

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Day 2 – Active Recovery

• 20–30 minute walk
• Gentle yoga or stretching
• Mobility exercises
• Drink plenty of water

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Day 3 – Full Body Strength

Perform 2–3 sets of 10–12 repetitions.

• Chair Squats
• Dumbbell Rows
• Step-Ups
• Dumbbell Chest Press (floor or bench)
• Standing Calf Raises
• Side Plank (15–20 seconds each side)

Finish with stretching.

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Day 4 – Rest or Light Activity

• Walking
• Stretching
• Gentle yoga

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Day 5 – Full Body Strength

Perform 2–3 sets of 10–15 repetitions.

• Goblet Squats
• Romanian Deadlifts (light dumbbells)
• Standing Dumbbell Shoulder Press
• Bent-Over Dumbbell Rows
• Dead Bugs
• Farmer’s Carry (30–60 seconds)

Stretch after your workout.

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Days 6 & 7

• Light walking
• Stretching
• Yoga
• Rest and recover

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Weekly Schedule

Day	Workout
Monday	Strength Training
Tuesday	Walk & Stretch
Wednesday	Strength Training
Thursday	Active Recovery
Friday	Strength Training
Saturday	Walk or Yoga
Sunday	Rest

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Progress Tips

• Start with light weights.
• Focus on good form before increasing weight.
• Rest 60–90 seconds between sets.
• Increase weight only when you can complete all reps comfortably.
• Aim for 7–9 hours of sleep each night.
• Stay hydrated and eat enough protein to support muscle recovery.

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Benefits of Strength Training

• Builds muscle and bone strength
• Improves balance and posture
• Boosts metabolism
• Makes everyday activities easier
• Supports healthy aging
• Enhances confidence and overall well-being

Remember: Consistency matters more than perfection. Small, steady progress adds up over time.