Elderly Focused 8 Week Resistance Training Plan
Budget: $10 – $30 AUD
PROJECT BRIEF: 8-Week Resistance Training Plan for Elderly Gym User
Objective:
Design a safe, effective, and progressive 8-week resistance training program for a semi-retired elderly individual who attends the gym 3–4 times per week. The client is seeking to improve general health, including mobility, balance, muscular strength, and functional capacity.
Client Profile (Case Scenario – Elderly Gym User):
Age: Approx. 65+
Status: Semi-retired, independent, recreational gym-goer
Experience: Some basic familiarity with gym equipment
Frequency: 3–4 gym sessions per week
Goals:
Improve overall health and functional movement
Maintain independence and reduce fall risk
Increase muscular strength, particularly in lower body and postural muscles
Enhance balance, mobility, and coordination
Facility: Standard commercial gym with machines, free weights, and basic functional equipment
Program Requirements:
Duration: 8 weeks
Sessions per week: 3–4, depending on structure
Format: Must use the provided Excel template
Each session must include:
Exercise names
Sets, reps, rest periods
Load intensity (RPE scale or estimated %1RM)
Weekly structure and schedule
Structure must follow progressive overload principles across the 8 weeks
Programming focus areas:
Lower-body strength (e.g., leg press, bodyweight squats, step-ups)
Upper-body strength (e.g., machine rows, chest press, band work)
Core and balance (e.g., bird-dogs, planks, seated leg lifts, stability ball work)
Mobility and flexibility (e.g., dynamic warm-up, cooldown stretching)
Programming Guidelines:
Prioritise safety and simplicity
Use machines or light free weights for most resistance work
Avoid complex or high-impact movements
Show progression through reps, sets, load, or exercise variation
Include rest or active recovery days in weekly layout
Warm-ups and cooldowns should be considered
Supersets or circuits may be included if appropriate
Files: All required instructions, templates, and reference material will be provided in files.
Delivery:
A completed 8-week resistance training plan in the Excel template provided
Program must be easy to follow and clearly structured
Emphasis on clarity, safety, and suitability for an older adult
Ideal Freelancer:
Background in exercise science or personal training
Skilled in Excel and strength program design
Knowledge of resistance training for older adults
Understands progressive overload and age-appropriate adaptations
Objective:
Design a safe, effective, and progressive 8-week resistance training program for a semi-retired elderly individual who attends the gym 3–4 times per week. The client is seeking to improve general health, including mobility, balance, muscular strength, and functional capacity.
Client Profile (Case Scenario – Elderly Gym User):
Age: Approx. 65+
Status: Semi-retired, independent, recreational gym-goer
Experience: Some basic familiarity with gym equipment
Frequency: 3–4 gym sessions per week
Goals:
Improve overall health and functional movement
Maintain independence and reduce fall risk
Increase muscular strength, particularly in lower body and postural muscles
Enhance balance, mobility, and coordination
Facility: Standard commercial gym with machines, free weights, and basic functional equipment
Program Requirements:
Duration: 8 weeks
Sessions per week: 3–4, depending on structure
Format: Must use the provided Excel template
Each session must include:
Exercise names
Sets, reps, rest periods
Load intensity (RPE scale or estimated %1RM)
Weekly structure and schedule
Structure must follow progressive overload principles across the 8 weeks
Programming focus areas:
Lower-body strength (e.g., leg press, bodyweight squats, step-ups)
Upper-body strength (e.g., machine rows, chest press, band work)
Core and balance (e.g., bird-dogs, planks, seated leg lifts, stability ball work)
Mobility and flexibility (e.g., dynamic warm-up, cooldown stretching)
Programming Guidelines:
Prioritise safety and simplicity
Use machines or light free weights for most resistance work
Avoid complex or high-impact movements
Show progression through reps, sets, load, or exercise variation
Include rest or active recovery days in weekly layout
Warm-ups and cooldowns should be considered
Supersets or circuits may be included if appropriate
Files: All required instructions, templates, and reference material will be provided in files.
Delivery:
A completed 8-week resistance training plan in the Excel template provided
Program must be easy to follow and clearly structured
Emphasis on clarity, safety, and suitability for an older adult
Ideal Freelancer:
Background in exercise science or personal training
Skilled in Excel and strength program design
Knowledge of resistance training for older adults
Understands progressive overload and age-appropriate adaptations