Important: Exercise information here is general. It does not replace advice from a qualified exercise physiologist, physiotherapist or GP. Stop and seek medical help if you experience pain, dizziness or unusual discomfort.
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, drive through heels.
- Push-ups (or knee variation) — 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 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 feel comfortable with good form, 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 without bouncing.
Post-Workout Stretches
- Standing Quad Stretch — Pull heel to glute, knees aligned.
- Hip Flexor Stretch — Half-kneeling, shift forward for front-hip stretch.
- 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 spine, 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.
Sample Weekly 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: 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 | — |
Disclaimer: General starting points only. Individual fitness varies. Consult a qualified exercise professional for tailored programmes. We do not guarantee specific outcomes.