3 Exercises. Twice a Week. 20 Minutes. That's It - Episode 046
đď¸Â Episode 46:
You don’t need a complicated gym routine to get stronger after 60. Just three exercises, twice a week, about 20 minutes, and that’s genuinely it.
In this episode, I break down the only three exercises you need to start strength training as a beginner over 50, 60, or 70: the goblet squat (or sit-to-stand), the Romanian deadlift, and the overhead press. These cover the movement patterns you use every single day, getting up from a chair, picking things off the floor, and reaching overhead.
No overwhelm. No 12 exercise programmes. Just a minimalist strength training approach designed to build the habit and get you noticeably stronger in 8-12 weeks.
What’s covered:
- Why most people never start (and how to fix that)
- Exercise 1: Goblet Squat (or sit-to-stand variation)
- Exercise 2: Romanian Deadlift (hip hinge pattern)
- Exercise 3: Overhead Press (or chest press alternative)
- How to programme it: sets, reps, rest periods, and frequency
- “Isn’t 3 exercises too simple?” – why minimal beats complicated
Mentioned in this episode:
Related episodes:
- Episode 002: Strength Training 101Â
- Episode 009: The 7 Essential Movement PatternsÂ
- Episode 016: The 7-Step Framework for Getting Started
If you know someone who keeps saying they don’t have time to get stronger or feels overwhelmed by all the conflicting advice, share this episode with them.
Free Strength Training Masterclass: https://nevertoooldtolift.com/masterclass
Free Never Too Old to Lift eBook:
https://nevertoooldtolift.com/ebook
Paperback version of Never Too Old to Lift from Amazon https://geni.us/ntotlbook
Stronger for Life Course & Community – https://nevertoooldtolift.com/course
See me for an in-person physiotherapy appointment
https://christileyphysiotherapy.com/
Episode 038: Why You Struggle To Get Strong (It’s Not Age)
Episode 043: The Recovery Paradox: Why Rest Days Make You Stronger
Disclaimer: Information provided is for educational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before starting any new exercise program.
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