A simple beginner routine I made for parents starting strength training in their 40s or 50s.

Start with body weight or light weights. If you have an injury or health condition, check with a doctor or physiotherapist first. Stop if an exercise causes pain or makes you feel unwell.

Quick terms

• Rep: One complete movement. One squat is one rep.
• Set: A group of reps. Ten squats, followed by a rest, is one set.

1. Warm up

• Do not skip this.
• Follow this full-body warm-up.

2. Squats

• Reps: 8–12
• Sets: 3
• Rest: 1–2 minutes
• Watch the form guide.
• Use a stable chair for support if needed.

3. Push-ups

• Reps: 8–12
• Sets: 3
• Rest: 1–2 minutes
• Cannot do a full push-up? Use this beginner progression.

4. Biceps curls

• Reps: 8–12
• Sets: 3
• Rest: 1–2 minutes
• Use light dumbbells or filled water bottles.
• Watch the form guide.

5. Calf raises

• Reps: 15–30
• Sets: 3
• Rest: 1–2 minutes
• Hold a wall or stable chair if needed.
• Watch the form guide.

Simple schedule

• Do the workout twice a week.
• Keep at least one rest day between sessions.
• Start with 1–2 sets if 3 feels like too much.
• Add repetitions or a little weight when it starts feeling easy.