Important: Exercise information here is general. It 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. Feet shoulder-width, hips back, chest upright.
- 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. Perform after training when muscles are warm. Hold each 20–30 seconds.
Post-Workout Stretches
- Standing Quad Stretch — Pull heel to glute, knees aligned.
- Hip Flexor Stretch — Half-kneeling, shift forward.
- Hamstring Stretch — Heel on step, hinge at hips.
- Chest Doorway Stretch — Forearms on frame, lean forward.
- Cat-Cow — 8–10 cycles on hands and knees.
- Seated Spinal Rotation — Both sides.
Cardiovascular Fitness
Australian guidelines recommend 150–300 min moderate or 75–150 min vigorous aerobic activity 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 fast / 1 min easy) | 28 min | Mod–Vigorous |
| Sun | Bushwalk, sport or recreation | 40 min | Variable |
Intensity: Moderate — talk but can't sing. Vigorous — 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 / stretching | 15 min |
| Fri | Strength + stretches | 35 min |
| Sat | Active recreation | 40+ min |
| Sun | Rest | — |
Disclaimer: General starting points. Individual fitness varies. Consult a qualified professional. No guaranteed outcomes.