Platesmith

Strong for Life (3 day)

Three days of the strength that keeps life easy: sitting and standing, carrying, pushing and pulling, with balance work. Machines and dumbbells, moderate reps, no grinding. Built for anyone over fifty or starting late.

  • Beginner
  • 3 days a week
  • About 40 min
  • Full gym
  • Get fit and healthy

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

Coming soon toiPhone Coming soon toAndroid

How it progresses

Each exercise has a rep range. Stay at the same weight and add reps until every set reaches the top of the range, then add a little weight and work back up.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Day A

ExerciseSets × reps
Leg Press3 × 10-12
Plate-Loaded Chest Press3 × 10-12
Seated Cable Row3 × 10-12
Farmer's Carry3 × 30-45s
Bird Dog2 × 8-10

Day B

ExerciseSets × reps
Goblet Squat3 × 8-12
Lat Pulldown3 × 10-12
Seated Dumbbell Press3 × 10-12
Glute Bridge3 × 12-15
Dead Bug2 × 6-10

Day C

ExerciseSets × reps
Step-up3 × 8-10
Machine Row3 × 10-12
Incline Dumbbell Press3 × 10-12
Standing Calf Raise3 × 12-15
Suitcase Carry2 × 30-45s

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.