Eight weeks to get back into training after a long break. Gentle start, steady build, no ego.
For anyone 40+ who's had six months or more off and wants a sensible way back in. No gym needed, just a chair, a bench and a pair of dumbbells.
What's inside:
- 8-week plan: three 35-minute sessions a week
- 11 exercises, each with start and finish pictures, coaching cues, and an easier and a harder option
- Warm-up and cool-down you can follow
- Effort scale and pain traffic lights, so you know when to push and when to back off
- 8 printable weekly progress trackers plus a baseline check
- A "What next?" guide for after week 8
Written by Mick Lea, Michael Lea Fitness, QLD.
General fitness information only, not medical advice. See a doctor or physio before starting, stop if you feel pain, and results vary.