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.
Bodyweight Circuit (Beginner) — 2–3 rounds, 60 s rest
- Squats — 12–15 reps. Feet shoulder-width, lower hips back, chest upright, drive through heels.
- Push-ups (or knee push-ups) — 8–12 reps. Hands wider than shoulders, lower chest to floor, 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 from shoulders to knees.
- Plank Hold — 20–40 sec. Forearms and toes; straight line head to heels.
- Bent-Over Row — 12 reps with light dumbbells or water bottles. Hinge at hips, pull to ribcage.
Progression: When 3 rounds feel comfortable with good form, increase reps, slow 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 stretches after training when muscles are warm. Hold each 20–30 seconds without bouncing.
Post-Workout Stretch Sequence
- Standing Quad Stretch — Pull heel to glute, knees aligned. Wall for balance if needed.
- Hip Flexor Stretch — Half-kneeling, shift forward until stretch at front of hip.
- Hamstring Stretch — Heel forward on low step, hinge at hips with flat back.
- Chest Doorway Stretch — Forearms on doorframe at shoulder height, lean forward gently.
- Cat-Cow — On hands and knees, alternate arching and rounding spine, 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 per week.
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 | Moderate–Vigorous |
| Sun | Bushwalk, sport or active recreation | 40 min | Variable |
Intensity guide: Moderate — can talk, can't sing. Vigorous — can say only a few words before catching breath.
Combined Weekly Schedule
| Day | Focus | Time |
|---|---|---|
| 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 | — |