Functional Strength 50+
Strength training for lifters over 50, three days a week: squats, hinges, presses, rows, carries and core work, with weight added slowly and movement quality first. Check with your doctor first if you have a health condition.
Frequency: 3x / week · Duration: 12 weeks · Workout: ~40 min · Level: Beginner
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
3 training days, 15 exercises across the week, 45 sets in total in the 8-15 rep range, resting about 75s between them.
No single lift dominates — the week spreads across 15 different exercises rather than repeating a few.
Goals: General Fitness, Strength
Equipment: Dumbbells, Minimal, Bodyweight
Weekly Schedule
Day 1 — Full Body
- Goblet Squat: 3 × 10, rest 90s
- DB Bench Press: 3 × 10, rest 90s
- DB Row: 3 × 10/side, rest 90s
- Step-Up: 3 × 8/leg, rest 75s
- Bird Dog: 3 × 10/side, rest 45s
Day 2 — Full Body
5 exercises (Pro).
Day 3 — Full Body
5 exercises (Pro).
Progression Guidance
Add weight slowly; quality of movement first.