The best 20-minute strength training plan every midlifer should follow in 2022

Strength training is exercise designed to build your muscular strength. Also known as weight or resistance training, it's a key part of a fitness regime, especially when you're not only working out to stay trim or to tone your abs - you're in this for the long haul.

So you’ve been convinced of the benefits of strength training. The next question: where do you start?

There are dozens of plans and programmes vying for your attention, from the intimidating (powerlifting, strongman) to the just-a-bit-too-basic (doing press ups and squats). What all good plans have in common, though, is that they provide a balance between the simple, functional movements any healthy body should be able to do. 

It's important to have a reliable plan or workout to follow as the last thing you want is to spend too much time doing the wrong kind of exercise for your fitness goal - or to do said exercises incorrectly and risk injuring yourself.

According to Lydia Arnoux, a personal trainer and teacher at Barrecore, everyone should be encouraged to do some form of resistance training. "This can be using weights or bands, like in our barre signature and barre sculpt classes, as this builds muscle, helping to create shape and a lean look as well as building strength which can also help reduce injury and build bone density."

Jack Claxton, a personal trainer at David Lloyd Clubs, adds that compound exercises are key for gaining strength and that "when you use multiple muscles all at once, you're using more muscle fibres and firing up more nerves - which will subsequently lead to increased strength."

Claxton recommends exercises such as squats, dead lifts, bench presses and pull downs, as all of these exercises will allow you to use various muscles in one go. He also suggests exercising three to four times per week - should you already be keeping active, stating that "by being consistent in your exercise routine, it will mean your nerves will react faster and you can partake in repetitive movements with more ease."

Strength training helps you maintain flexibility and mobility while working out - and you don't have to spend hours in the gym to achieve this improvement in your fitness regime either. You can work the specific muscle group you're focusing on against external resistance, such as weights, or simply using your own body weight. 

We've rounded up the best strength training exercises to try out; perfect for any and every age group, why not give these a go if you're making a fresh start in 2022.

Best midlife exercises to try

Pushing

This means anything from a dumbbell press to a press-up. An ideal plan provides both horizontal pushing and vertical, so you’ll never be stymied while putting things in cupboards – and it will keep your shoulders healthy enough to do both. 

Pulling

This is what many programmes miss, as it’s tricky to do without equipment: but it’s essential as it redresses the balance from all the forward-hunching you do at your desk. Ideally, you’ll do as many ‘pulling’ moves as ‘pushing’ ones, or even more. 

Squatting

Simple but crucial. If you’ve ever seen a toddler pick up a toy you’ve seen perfect squat mechanics in action – the upright torso, shoulder width feet and weight on the heels – but years of slouching on sofas and in office chairs wreck our mobility. Fix it with some squats and you’ll benefit from healthier hips and knees. 

Hip-hinging

Sounds complex, but you see it everywhere: a deadlift is a hip hinge, but so is a kettlebell swing – or the explosive movement that starts a standing broad jump. 

Carrying

This is the element that’s often left out of strength programmes – partly because gyms aren’t conducive to it – but, among other things, carrying things will keep your core strong, without endless sit ups. 

The basics of strength training

Unlike cardio, which is usually done continuously or in high-intensity bursts, strength training demands proper recovery between sets. 

Normally, you should focus on one or two moves at once: power lifters might do a single set of squats and then rest for up to five minutes before trying again, to let their bodies recover. If you’re lifting less weight you don’t need to do this, but it’s still important to lift with good form and think quality over quantity. 

According to Alin Ciobotaru, EMS Master Trainer at Exerceo, a short workout, if very intensive, can be highly effective. 'Despite it being so short, we can decide what type of muscle fibres we stimulate, how many of them and how deep inside the lower muscles we can go.'

Strength athletes sometimes joke that anything over five reps counts as cardio – you can do up to 12, but after that it’s time to up the weight or pick a harder movement. 

Stop before you ‘fail’

Though bodybuilders often wax lyrical about training to ‘failure’ – the point where your muscles literally won’t allow you to lift another thing – it’s not a useful approach because strength training is at least partly about teaching your muscle fibres to coordinate among themselves better (as the saying goes, ‘what fires together, wires together’) and by doing messy or unfinished reps, you’re ‘teaching’ your muscles the wrong movement pattern.

A good rule of thumb: however many reps you’ve planned to do, stop the set once they start to slow down to the point that you’re grinding them out. Keep your movements controlled, and you’ll also reduce your risk of injury. 

Have a functional strength training plan

Strength is built over the long term, but if you’ve got 20 minutes spare a couple of times a week, you can make a start. Begin with the below: do the workout that’s appropriate for your age group 2-3 times a week, making sure you rest for at least a day between sessions. If moves are marked 1A and 1B, do them as a ‘superset’, which means doing both moves back to back before resting. 

For the weighted movements, pick a weight that’s manageable and increase it once you find hitting the upper end of the rep range easy. If you don’t have dumbbells, try these moves with water bottles or cans. Rest around 60 seconds after each set, or longer if you need to. 

If you find your age-group workout too simple, move to a ‘younger’ option and if you find it too hard, move to an ‘older’ option until you get stronger. And of course, if you have any concerns, consult a doctor before starting on a strenuous workout plan. 

Strength training exercises in your 40s

1. Goblet squat: 5-10 reps, 3 sets. Hold your dumbbell by one end, as if you’re lifting a goblet to your mouth. Squat, keeping your weight on your heels, aiming to touch your elbows to the inside of your knees. Stand up.
2. A press up: 5-10 reps, 3 sets. A classic: but aim to keep your hands close together and your elbows tucked to your body to protect your elbows and shoulders. Your chest should almost touch the floor at the bottom of the move. This can be tricky, especially for women – if you can’t manage one rep, do the incline press-up (see the 50s version).
3. Bent-over row: 5-10 reps, 3 sets. Bend at the hips, back straight, with a weight in each hand. Pull the weights towards the sides of your chest, thinking about bringing your shoulders behind you. Pause at the top of the move, lower and repeat.
4. Single leg Romanian deadlift: 6 each leg, 3 sets. Stand on one leg with your knee slightly bent, then bend at the hips with your back straight behind you until you feel a stretch in your hamstring. Do this without weight until you get the hang of the movement.
5. Waiter carry: 10m distance, 2 sets. Simply hold a weight directly overhead, and walk with it. It’s easy if you’ve got healthy shoulders.

Strength training exercises in your 50s

1. Squat: 5-10 reps, 3 sets. Keeping your weight over your heels and your feet shoulder width apart, squat down as low as you can, then drive back up. If you struggle to keep your heels on the floor, use the doorway squat (below).
2. Hip bridge: 8-12 reps, 3 sets. Lie on the floor with your knees bent, feet flat on the floor. Press through your heels to raise your hips in the air, pause, and lower.
3. Incline press-up: 5-10 reps, 3 sets. All the same advice as a regular press-up, except that you'll put your hands on a raised surface  to make the move easier – a couch, park bench or table will all work. Once you’ve mastered the move on a high object, go lower.
4. Curl to lunge: 6 reps, 3 sets. Holding a weight in each hand, take a big step forward and curl the weights up towards your shoulders. Step back as you lower the weights, and repeat.
5. Suitcase carry: 10m distance, 2 sets. The holiday classic: simply hold a weight in one hand, walk the prescribed distance, and switch hands, aiming to stay upright with a strong core and straight back the whole time.

Strength training exercises in your 60s (and later)

1. Wall press-up: 5-10 reps, 3 sets. Like a press-up, but on a wall - keep your hands shoulder-width apart as you lower yourself towards the wall, and press up strongly.
2. Doorway squat: 5-10 reps, 3 sets. This move lets you support yourself as you squat. Standing in a doorway, hold onto the frame as you squat, bringing your hips back but keeping your weight on your heels. Push back up.
3. Clock toe taps: 30 seconds, 2 sets on each leg. Stand on one leg and use the other to tap as many points of a clock face around you as you can – from one to 12, then repeat on the other leg.
4. Lunge: 6 reps, 3 sets. Simply take a big step forward, bending on your front leg, then stand up. Change legs with each rep.
5. Farmer’s walk: 10m distance, 2 sets. This couldn’t be simpler: hold a weight in each hand and walk. If you’re still doing your own shopping (rather than relying on home deliveries or other people), you can give this one a miss.

Remember: none of this should take long, and it’s one of the best investments you can make in your health. Make 20 minutes a couple of times a week, and you’ll be surprised by how good you feel. 

This guide has been updated with the latest advice.