Workout program
50+ Low-Impact 3 Days
Joint-friendly machine and dumbbell work plus balance and posture drills. Aims to keep muscle and everyday strength (standing up, carrying, stairs). If only two days are possible, do A and B.
- Goal
- General health
- Level
- Beginner
- Frequency
- 3 days a week
- Duration
- 8 weeks
Equipment needed
Day by day
Day A
- 1Stationary BikeCardio1 × 8-10 min
- 2Leg PressQuadriceps2 × 10-1290 s rest
- 3Machine Chest PressChest2 × 10-1290 s rest
- 4Machine RowUpper back2 × 10-1290 s rest
- 5Goblet SquatQuadriceps2 × 8-1090 s rest
- 6Bird DogAbs2 × 6-8 / side45 s rest
- 7Single-leg Balance HoldCalves2 × 20-30 s / foot30 s rest
Day B
- 1Elliptical TrainerCardio1 × 8-10 min
- 2Step-upQuadriceps2 × 8 / leg60 s rest
- 3Lat PulldownLats2 × 10-1290 s rest
- 4Machine Shoulder PressShoulders2 × 10-1290 s rest
- 5Glute BridgeGlutes2 × 10-1260 s rest
- 6Pallof PressObliques2 × 8-10 / side45 s rest
- 7Wall SlideShoulders2 × 1030 s rest
Day C
- 1Treadmill WalkCardio1 × 10 min
- 2Seated Leg CurlHamstrings2 × 10-1260 s rest
- 3Leg ExtensionQuadriceps2 × 10-1260 s rest
- 4Seated Cable RowUpper back2 × 10-1290 s rest
- 5Farmer's WalkForearms3 × 30 m60 s rest
- 6Dead BugAbs2 × 6 / side45 s rest
- 7Doorway Chest StretchChest2 × 30 s
Who it is for and how to use it
Who is this program for?
It is written for someone new to the gym or coming back after a long break. The goal is general health: strength, mobility and fitness without straining the joints.
How many days a week, and for how long?
3 days a week for 8 weeks. The program has 3 different workout days.
What equipment do I need?
For the exercises in this program: Machine, Cable, Dumbbell, Bike, Kettlebell, Elliptical, Treadmill.
Can I adapt the program to myself?
Yes. Your gym or trainer can import this program into GamGym, change it for your level, equipment and schedule, and assign it to you. You then check off workouts and log your weights in the app.
Similar programs
- Workout program
Home Bodyweight 3 Days
No equipment needed beyond a chair, a sturdy table and a mat. Good for members' off-site days or as a standalone starter plan. Sessions take 30-40 minutes.
General health · Beginner · Home · 3 days a week · 6 weeks
- Workout program
Machine-Based Starter 3 Days (New Member)
For first-time gym members. Mostly machines, whose fixed path makes them easy and safe to learn. After four to six weeks it sets up the move to a free-weight full-body plan.
General health · Beginner · Gym · 3 days a week · 6 weeks
- Workout program
Hamstring, Core & Mobility Support
Two short add-on sessions a week (25-30 min) alongside a main plan. Strengthens hamstrings, hips and core and opens up hip and shoulder mobility. For desk workers and members with tight hamstrings or a sensitive lower back.
General health · Beginner · Minimal equipment · 2 days a week · 6 weeks
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.