Important: General exercise information. Does not replace advice from a qualified exercise physiologist or GP.
Strength Training
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
- Push-ups — 8–12 reps
- Reverse Lunges — 10 per leg
- Glute Bridges — 15 reps
- Plank — 20–40 sec
- Bent-Over Row — 12 reps
Progression: Increase reps, slow tempo, or add a pause before adding load.
Flexibility & Mobility
Hold each stretch 20–30 seconds after training.
- Standing Quad Stretch
- Hip Flexor Stretch
- Hamstring Stretch
- Chest Doorway Stretch
- Cat-Cow — 8–10 cycles
- Seated Spinal Rotation
Cardiovascular Fitness
150–300 min moderate or 75–150 min vigorous per week.
| Day | Activity | Duration | Intensity |
|---|---|---|---|
| Mon | Brisk walking | 30 min | Moderate |
| Wed | Cycling / swimming | 25 min | Moderate |
| Fri | Interval walk | 28 min | Mod–Vigorous |
| Sun | Bushwalk / sport | 40 min | Variable |
Weekly Schedule
| Day | Focus | Time |
|---|---|---|
| Mon | Cardio | 30 min |
| Tue | Strength | 25 min |
| Wed | Cardio | 25 min |
| Thu | Rest / stretching | 15 min |
| Fri | Strength + stretches | 35 min |
| Sat | Recreation | 40+ min |
| Sun | Rest | — |
Disclaimer: General starting points. No guaranteed outcomes.