Basic Strength and Fitness Program

Bigger Stronger Leaner Over 35 Lifter
1

Hi, I’m starting a basic strength program. I’m 35 y.o. Female. 168 cm and 88 kg

The program consists of 4 lifts :

  1. Squat
  2. Floor Press
  3. Deadlift
  4. Push Press
  5. Ab work

3 sets :

Warm up set 1 (25% max) for 5 reps
Warm up set 2 (50% max) for 5 reps
Work set 1 for 5 reps

next workout the work set is for 6 reps and the next for 7 reps and than 8 reps. After that the weight goes up for 2,5 kg and the working set is for 5 reps.

Explained in this video : Basic Strength & Fitness Program For Non-Athletes - YouTube

2

What are you over all goals? What is your current strength level?

3

Why floor press as opposed to flat bench?

4

Thanks for your interest. My goals are to get leaner and stronger. I will post some numbers later to show off my strength. Ha ha.

I do floor press because I don’t own a bench or squat cage so I have to clean the weight up in order to squat. Which is fun. Ha ha. Not really ideal I know.

5

Are you just relying on the deadlift for back work?

6

[quote]doogie wrote:
Are you just relying on the deadlift for back work?[/quote]

Yes, pretty much. Why?

7
  1. besides this lifting program what else are you doing?
  2. How much time do you have through the week to work on your goals?
8

[quote]bulldog9899 wrote:

  1. besides this lifting program what else are you doing?
  2. How much time do you have through the week to work on your goals?[/quote]

Beside this I play paddle ( a sport similar to squash or tennis ) about twice a week 1,5 - 2,5 hours per session. And also I run and bike 2 a week approx.

I can work on my goals from Monday till Friday 24/7 :wink: as I am on holidays at the moment.

I hope this helps.