Important: Exercise information here is general. It does not replace advice from a qualified exercise physiologist, physiotherapist or GP. Stop and seek help if you experience pain, dizziness or 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.
- Push-ups (or knee variation) — 8-12 reps. Lower chest, press up.
- Reverse Lunges — 10 per leg. Step back, lower knee, push through front heel.
- Glute Bridges — 15 reps. 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 are comfortable, 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.
Post-Workout Stretches
- Standing Quad Stretch — Pull heel to glute, knees aligned.
- Hip Flexor Stretch — Half-kneeling, shift forward.
- Hamstring Stretch — Heel on low step, hinge at hips, flat back.
- Chest Doorway Stretch — Forearms on doorframe, lean forward.
- Cat-Cow — Hands and knees, alternate arching/rounding, 8-10 cycles.
- Seated Spinal Rotation — Leg extended, opposite foot crossed over, rotate.
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 Cardio 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 cannot 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. Individual fitness varies. Consult a qualified professional for tailored programmes. We do not guarantee specific outcomes.