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If you’re new to lifting, navigating the weight room can feel like a bigger challenge than the workout itself. But it’s worth overcoming that initial intimidation; a regular strength training regimen can positively impact mental health, improve longevity and make it easier to accomplish daily tasks. That’s even more important as you age, when loss of muscle strength can put you at greater risk of falling.
By focusing your workout on a combination of machines and free weights, you can create a simple and well-rounded program that can be easily progressed as your strength improves.
A good rule of thumb for a comprehensive workout is to include one exercise that hits each of the fundamental movement patterns. In other words: “Push something, pull something, do something for your legs, do something for your core,” said Kelvin Gary, a New York City-based personal trainer and gym owner.
While it may be tempting to design your workouts around aesthetic goals like bigger biceps, Mr. Gary recommends focusing instead on movements that improve overall strength by incorporating multiple joints and muscle groups. “Train movements, not muscles,” he said.
Overview
What You’ll Need
How often
Beginners can do this routine once a week, progressing to two or three times a week.
Adjust for you
The first time you do this workout, choose a light starting weight (on the machines, you’ll do this by placing the pin in the weight stack). If the weight still feels easy to move at the end of your first set, you can add more. If the last two reps feel challenging, but you can still complete them with good form, that’s a great working weight to stick with for all of your sets.
Kettlebell deadlift
Stand with your feet between hip- and shoulder-distance apart, toes turned slightly out, with the kettlebell between your feet. Bend your knees slightly and keep your hips elevated and your back flat as you reach down for the handle. Wrap both hands around the handle with your palms facing toward you, keeping your hands as close together as possible. Engage your core by exhaling and pulling your navel toward your spine. Squeeze your glutes and keep your arms straight as you rise to standing. Pause at the top before repeating the first steps to lower the kettlebell back to the floor.
Horizontal leg press
Adjust the machine so that when your feet are on the platform, your legs are bent at a 90-degree angle, with your feet slightly wider than hip-width apart. Hold the handles next to the seat pad and press your back into the pad behind you. Brace your core and slowly press your feet into the platform, pushing it away from you until your knees have only a very slight bend in them (do not lock your knees). Pause and slowly return to the starting position.
Dumbbell reverse lunge
Holding a light dumbbell in each hand, stand with your feet hip-width apart. Bend your knees slightly. Brace your core and, keeping your torso upright, take a step backward (about two feet) with your right foot. Slowly lower your back knee until it’s about an inch off the ground, keeping your shoulders and hips facing forward. Pause at the bottom and then drive through your front foot to rise to standing. That’s one repetition. Perform all repetitions on one leg before switching sides.
Seated shoulder press
Press your back against the back pad of the shoulder press machine and adjust the seat so the handles are resting at shoulder height. Brace your core, keep your back flat against the seat support and press the handles overhead until your arms are straight but your elbows are not locked. Pause before slowly lowering to the start position.
Seated cable row with neutral grip
Use a grip attachment that has two handles. Sit on the bench and place your feet on the platform or bar in front of you with bent knees. With a flat back, reach forward and grab the two sides of the handles with your palms facing inward. Draw your shoulders back and bring your torso to a 90-degree angle from your legs. That’s your starting position. Keeping your torso upright, draw the handles toward your belly, squeezing your shoulder blades together and keeping your arms by your sides as you draw your elbows back. Hold for a second at the end of the movement before slowly returning to the starting position.
Standing cable Pallof press
Using the cable tower, set the cable’s anchor point at about the center of your torso. Standing with the right side of your body closest to the anchor point, grip the handle vertically with both hands and take two or three steps away from the machine so there’s tension in the cable. Keep your arms bent at 90-degree angles, and keep the handle pulled into your chest. Place your feet between hip- and shoulder-width apart and stand with your legs straight, but avoid locking your knees. Slowly press the handle away from your chest until your arms are straight in front of you; avoid moving the rest of your body. Pause, then slowly bring the handle back into your chest. After completing all repetitions on one side, turn around so the left side of your body is closest to the anchor point and perform the same number of repetitions.
Avoid rotating your torso. If your body is twisting toward the machine, switch to a lower weight.
Where to go from here
As your workouts begin to feel easier, you can progress by changing the way you perform the exercise before adding more weight. Try moving more slowly through the lowering phase, adding a pause at the top or bottom of the exercise or adding more repetitions or sets.
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