Unsure of starting resistance training? Fret not, this article is for you! Even for the elderly, it is never too late to start working out at whatever age you’re on. But if you’re curious on what the purpose of resistance training is, click here to read.
Throughout this article, a basic workout program on starting resistance training will be introduced. The program can be done either at home or at the gym, whichever you prefer. However, if you prefer the gym you can opt to have a personal trainer (PT) assist you. The purpose of a PT is to make sure your form is correct, therefore avoiding risk of injuries.
As a result, you will be able to reap the benefits of resistance training in a safe and effective way.
Disclaimer: Although this can be done by every age group, I am particularly encouraging the elderly without any serious medical conditions to attempt this workout program.
Terminologies:
Sets: A collection of continuous repetition often separated by a rest in between.
Reps: Reps or repetition is a single execution of the prescribed exercise from its start point to its endpoint.
Home Program
Warm-Up
For this program, start with an easy warm-up. You should spend about 5 to 10 minutes of light to quick paced walks before your training. Then you may begin with the exercises, as follows:
- Bear crawl, 8-10 steps forward and back.
- Inchworms, 8-10 steps forward.
- Arm circles, 10 times each arm.
Try not to skip warm-ups before exercising! Not only do warm-ups reduce the risk of injury but it also improves performance. So, make it a habit to warm your body up before anything.
Program
The program will be split into two days of resistance training. Ideally, have a minimum of 1 day of rest in between training days. Feel free to take as much rest as needed but remember, consistency is key. For example, if you choose to train on Monday/Thursday, it is recommended to stick to these two days unless something unforeseen occurs.
A friendly reminder to rest for about 1 to 2 minutes after every set of an exercise before continuing.
Day 1
| Exercise | Sets x Reps | Reasons & Tips |
| Wall Pushups | 3 x 8-10 | – Strengthens chest, shoulders and triceps. *Keep elbow tuck about 45 degree |
| Towel Row /Resistance Band | 3 x 8-10 | – Strengthens back and biceps |
| Bodyweight Squat or Chair squat | 2 x 10-12 | – Strengthen the quad and glutes *Squat down to 90 degree |
| Romanian Deadlift | 3 x 12-15 | – Strengthen hamstring and glutes |
| Suitcase Carry | 3 x 15 Steps | – Strengthen core *Make sure your torso is straight |
| Plank | 3 x 30 seconds | – Strengthen core |
Day 2
| Exercise | Sets x Reps | Reasons & Tips |
| Wall Sit | 3 x 30 seconds | – Strengthen quad and glutes *Try to squat to a 90 degree angle |
| Glute Bridge | 3 x 10 | – Strengthen glutes and hamstring |
| Resistance Band/Towel Row | 3 x 10-12 | – Strengthen upper back |
| Wall Pushups | 3 x 10 | – Strengthen chest, shoulder and triceps *Keep your elbows at 45 degrees |
| Suitcase Carry | 3 x 30 seconds | – Strengthen core *Keep your torso straight |
| Dead Bugs | 3 x 30 seconds | – Strengthen core *Your back should be flat on the ground |
Gym Program
Warm-Up
To warm-up for this type of workout program, hop onto the treadmill at a slight incline and do walk for 5-10 minutes. When finished, you may proceed onto your first exercise.
Program
Before doing each exercises, start with a lightweight (dumbbell/barbell etc) first. This could be 2 KG or 4 KG, whichever weight you are comfortable with. Then slowly increase the weight as you progress.
When you reach a weight in which you feel quite uncomfortable within the rep range (due to muscle soreness or fatigue) given, stick with that for the rest of the sets. Don’t worry if it falls below the lower end of the rep range as you progress.
However, if the first few rep range feels too easy, I highly recommend you to increase your weights by one notch the following week. Stick with the lower end of sets and reps first, then gradually increase the reps and sets before you add weight.
Reminder, make sure to rest about 1 to 2 minutes after each set.
Day 1
| Exercise | Sets x Reps | Reasons & Tips |
| Pronated Lat Pull Down | 3 x 12-15 | – Strengthen back and biceps |
| Machine Chest Press | 3 x 10-12 | – Strengthen chest, shoulders, and triceps *Keep chest up during the movement |
| Chest supported Machine row | 3 x 12-15 | – Strengthen back and biceps |
| Seated Machine Overhead Press | 3 x 10-12 | – Strengthen shoulders |
| Split Stance Romanian Deadlift | 3 x 10-12 | – Strengthen hamstring and glutes *Try to use lightweight dumbbells |
| Suitcase Carry | 2 x 20 steps | – Strengthen core *Keep your torso straight |
Day 2
| Exercise | Sets x Reps | Reason & Tips |
| Goblet Squat | 3 x 10-15 | – Strengthen quads and glutes |
| Machine Chest Press | 3 x 10-12 | – Strengthen chest, shoulder and triceps |
| Pronated Lat Pull Down | 3 x 10-12 | – Strengthen bicep and upper back |
| Seated Machine Overhead Press | 3 x 12-12 | – Strengthen shoulder |
| Chest Supported Machine Row | 3 x 12-15 | – Strengthen upper back and bicep |
| Plank | 3 x 40 seconds | – Strengthen core *Squeeze your glutes |
It is rather significant to point out that the purpose of working out is to promote a healthier lifestyle. Therefore, there shouldn’t be an age competition on exercising. Rather, it is for everyone. Even the elderly! All in all, hopefully this workout program gives you an idea as to how to start resistance training albeit at home or in the gym.