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 for adults.
Beginner Bodyweight Circuit — 2–3 rounds, 60 s rest
- Squats — 12–15 reps. Feet shoulder-width, hips back, chest upright, drive through heels.
- Push-ups (or knee variation) — 8–12 reps. Hands wider than shoulders, lower chest, press up.
- Reverse Lunges — 10 per leg. Step back, lower rear knee, push through front heel.
- Glute Bridges — 15 reps. On back, knees bent, press hips up to straight line.
- Plank — 20–40 sec. Forearms and toes, straight line head to heels.
- Bent-Over Row — 12 reps with light weights. Hinge at hips, pull to ribcage.
Progression: When 3 rounds are comfortable with good form, increase reps, slow tempo, or add a 2-second pause before adding external load.
Flexibility & Mobility
Regular flexibility work may maintain joint range of motion and support recovery. Perform after training when muscles are warm. Hold each 20–30 seconds without bouncing.
Post-Workout Stretches
- Standing Quad Stretch — Pull heel to glute, knees aligned.
- Hip Flexor Stretch — Half-kneeling, shift forward for stretch at front of hip.
- Hamstring Stretch — Heel on low step, hinge at hips with flat back.
- Chest Doorway Stretch — Forearms on doorframe, lean forward gently.
- Cat-Cow — Hands and knees, alternate arching and rounding, 8–10 cycles.
- Seated Spinal Rotation — Leg extended, opposite foot crossed over, rotate torso.
Cardiovascular Fitness
Aerobic exercise supports heart and lung health. Australian guidelines recommend 150–300 min moderate-intensity or 75–150 min vigorous-intensity per week for adults.
Sample Weekly Cardio Plan
| Day | Activity | Duration | Intensity |
|---|---|---|---|
| Mon | Brisk walking | 30 min | Moderate |
| Wed | Cycling or swimming | 25 min | Moderate |
| Fri | Interval walk (3 min brisk / 1 min easy) | 28 min | Mod–Vigorous |
| Sun | Bushwalk, sport or recreation | 40 min | Variable |
Intensity guide: Moderate — talk but can't sing. Vigorous — only a few words before catching breath.
Combined Weekly Schedule
| Day | Focus | Time |
|---|---|---|
| Mon | Cardio | 30 min |
| Tue | Strength circuit | 25 min |
| Wed | Cardio | 25 min |
| Thu | Rest / gentle stretching | 15 min |
| Fri | Strength + stretches | 35 min |
| Sat | Active recreation | 40+ min |
| Sun | Rest | — |