3-Day Active plan – Start strong plan for Women over 50
A beginner-friendly weekly routine combining three home strength workouts with walking, mobility and recovery days.
Build a week you can repeat
Build strength without overwhelming your week
This work out plan is designed to get you started, and introduces three purposeful strength workouts across one week. The sessions focus on lower-body strength, posture, core control and everyday movement.
They are designed to give your body teh variety it needs and gently shock the system. Once you have done this for a month, you can chose to intensify it further or choose another workout plan, for the My InstaFit library.
Walking and recovery days help you remain active between workouts. Start with comfortable variations, use support when required and progress gradually.
We deisgn these plans to be a step 1 in your fitness journey, however, you should consult one of My InstaFit PT’s to get special advice if you are extremely overweight or are unable to do this, and we will design you a custom workout plan, just for you.
Choose the training level
The same plan can display Beginner, Moderate and Advanced prescriptions.
Day by day
Lower-body foundations
Build strength for walking, stairs and everyday movement.
To start with you can split the walks into shorter walks, but after the 2nd week of using this plan, you must reduce the splits and try longer or do 5000 extra in step.
Walking and recovery
Break your walking into two or three comfortable sessions.
Maintain a pace where you can still speak comfortably.
Upper-body and core confidence
Two shorter sessions can be completed together or at different times.
Mobility and easy steps
Keep the day comfortable and use the warm-up as a gentle mobility routine.
Reduce the target if you feel unusually tired or sore.
Full-body foundations
Finish the training week with simple movements covering the whole body.
Active Saturday
Walk, garden, swim or choose another enjoyable low-impact activity.
The activity does not need to be completed in one session.
Recovery and weekly review
Take an easy walk, and do a stretching routine to stretch your legs and back. complete gentle mobility and prepare for the next week.
Keep the pace easy and finish feeling refreshed. Use the 8 min mobility guide as an example to follow.
8-Minute Warm-Up and Mobility
Complete easy marching, shoulder rolls, heel-toe rocks, supported hip hinges and chair sit-to-stands before each workout.