Jõusaali treeningkava keskealistele ja vanematele algajatele.

The training program is aimed at general health and well-being and takes into account age-related aspects and limitations.

Note: Before beginning any exercise program, I strongly recommend that you consult with a trainer or health professional to ensure that it is appropriate for your individual needs and physical condition.

Week 1-4: Training 3 times a week (e.g. Monday, Wednesday, Friday)

Day 1: Upper body workout

Bench press – 3 sets x 8 repetitions

Chest pull-up with a barbell – 3 series x 8 repetitions

Shoulder press with dumbbells sitting or standing – 3 sets x 10 repetitions

Push-ups from the knees (if the otherwise normal version is too difficult) – 3 sets x 10 reps

Day 2: Lower body workout

Leg press – 3 sets x 10 reps

Leg/thigh curls while standing/lying on your stomach or sitting on a bench – 3 sets x 10 reps

Thigh extension while sitting in the gym – 3 sets x 12 repetitions

Abdominal muscle exercises (freely choose an exercise that suits you) – 3 series x 12 repetitions

Day 3: Upper body workout

Pull down narrowly, palms facing you – 3 series x 8 repetitions

Pull down with a wide grip behind the neck – 3 series x 8 repetitions

Shoulder press with dumbbells – 3 sets x 10 repetitions

Triceps exercises (eg triceps press) – 3 sets x 10 reps

Week 5-8: Training 4 times a week (e.g. Monday, Tuesday, Thursday, Friday)

Day 1: Upper body workout

Bench Press – 4 sets x 8 reps

Chest pull with a barbell – 4 series x 8 repetitions

Shoulder press with dumbbells – 3 sets x 10 repetitions

Push-ups from the knees/standard version – 3 sets x 10 reps

Day 2: Lower body workout

Leg press – 4 sets x 10 reps

Dumbbell lunges/steps – 4 sets x 10 reps each leg

Calf stand – 3 sets x 12 reps

Abdominal exercises – 3 sets x 12 repetitions

Day 3: Upper body workout

Upper block narrowly, palms facing you – 3 series x 8 repetitions

Upper block with a wide grip behind the neck – 3 series x 8 repetitions

Shoulder press with dumbbells – 3 sets x 10 repetitions

Triceps exercises (eg triceps press) – 3 sets x 10 reps

Day 4: Cardio and stretching

Cardio training – 30-40 minutes at light intensity (e.g. walking, cycling)

Stretching exercises – 10-15 minutes, focusing on the whole body

The goal of the training program is to maintain general health, strength and mobility, taking into account aspects related to age. Set appropriate weights to ensure proper form and prevent injury. Stick to a healthy diet, hydration and rest. If possible, include simple stretching exercises in your exercise routine to support mobility and reduce muscle tension.