3-Day-a-Week Strength Training Plan

You don’t need hours at the gym—or even a gym at all—to start building strength and feeling better in your body. This 3-day plan is designed for real life: short, effective workouts you can do at home with minimal equipment.

Whether you’re starting fresh or getting back into a routine, this is a strong, sustainable place to begin.

Why Strength Training?

Strength training supports fat loss, improves metabolism, protects your bones, and helps preserve lean muscle—especially important as we age. It’s also a powerful way to boost energy, confidence, and mental clarity.

Every exercise in this plan engages your core—whether you’re stabilizing through a squat, pressing weights overhead, or balancing on one leg. You don’t need endless crunches. You just need to show up with good form and consistency.

How to Use This Plan

Aim to strength train three non-consecutive days each week. This gives your muscles time to recover and rebuild between sessions.

Suggested schedule:

Monday – Lower Body Strength
Wednesday – Upper Body Strength
Friday – Full Body + Stability

But choose the days that work best for you. Add them to your calendar like any other important appointment. This is time you’re giving to yourself—protect it.

If you miss a day, just pick up where you left off. No guilt, no starting over. Just keep going.

Don’t Skip Recovery—Move Gently on Off Days

Strength happens during recovery. Even when you’re not lifting, your body is still working—repairing muscle, lowering inflammation, and resetting your nervous system.

That’s why active recovery matters.

Try one or more of the following on your off days:

20–30 minute walk (especially outdoors)
Gentle yoga or mobility work
Stretching or foam rolling
Breathwork or meditation
Dance, tai chi, or any movement that feels good

Optional weekly rhythm:

Mon – Lower Body
Tue – Walk or Yoga
Wed – Upper Body
Thu – Mobility or Rest
Fri – Full Body + Stability
Weekend – Active recovery or rest

A Quick Note on Reps and Sets
If you’re new to strength training (or just need a refresher), here’s what those numbers mean:

Reps (repetitions) = how many times you perform the movement
Sets = how many rounds of that number of reps you do

For example:
When you see 3 x 10, that means you’ll do 10 reps of the exercise, rest, then repeat that two more times—for a total of 3 sets of 10 reps.

All exercises can be modified. If you’re dealing with an injury or mobility challenge, feel free to swap movements, reduce reps, or remove single-leg moves. The goal is progress, not perfection.

Day 1: Lower Body Strength

Warm-Up (5 mins):

March in place, squats, lunges, light stretching

Workout:

1. Bodyweight or Goblet Squats – 3 x 10
Stand with feet shoulder-width apart.
Lower your hips back and down like you’re sitting in a chair.
Keep your chest lifted, knees tracking over toes.
Optional: Hold a dumbbell at chest height for added resistance (Goblet Squat).
Modification: Use a TRX or sturdy support to assist with balance and form—especially helpful for beginners or those easing joint pressure.

2. Glute Bridges – 3 x 15
Lie on your back with knees bent and feet flat on the floor.
Press through your heels to lift your hips, squeezing your glutes at the top.
Lower down with control.

3. Lunges – 3 x 10 each leg
Step one leg forward and lower your body until both knees form 90-degree angles.
Push back to standing and alternate legs.
Optional: Hold dumbbells by your sides for added resistance.

4. Romanian Deadlifts – 3 x 10
Hold weights in front of your thighs, feet hip-width apart.
Hinge at your hips, keeping a slight bend in your knees and your back flat.
Lower until you feel a stretch in your hamstrings, then return to standing.

5. Curtsey Lunges – 3 x 10 each leg
Step one leg diagonally behind the other in a cross-lunge position.
Lower into a lunge, keeping your chest upright and front knee tracking over your toes.
Return to standing and switch sides.
Optional: Add hand weights for extra resistance.

6. Forearm Plank – 1 x 30–45 sec
Rest on your forearms and toes, forming a straight line from head to heels.
Engage your core and glutes.
Avoid arching or sagging—drop to your knees to modify if needed.

Cool Down:

Stretch hamstrings, glutes, and hips

Day 2: Upper Body Strength

Warm-Up (5 mins):
Arm circles, push-ups, shoulder mobility

Workout:

1. Wall or Incline Push-Ups – 3 x 10
Use a wall, counter, or bench depending on your strength level.
Keep your body in a straight line, lower with control, and press through your palms.
Great for building chest, shoulder, and core strength.

2. Bent-Over Rows – 3 x 12 per arm
Hold a dumbbell in one hand and hinge at the hips with a flat back.
Pull the weight toward your waist, keeping your elbow close to your body.
Pause briefly at the top, then lower with control.

3. Overhead Shoulder Press – 3 x 10
Start with dumbbells at shoulder height.
Press overhead until arms are fully extended, then slowly lower back down.
Keep your core engaged to avoid arching your back.

4. Lateral and Front Raises – 3 x 10 each
Use the heaviest weight you can manage with good form. These smaller muscles fatigue quickly, so start lighter if needed. Perform lateral and front raises back-to-back or alternate each round. Keep movements slow and controlled. Engage your core and avoid shrugging your shoulders.
Alternate or perform each raise back-to-back:
• Lateral Raise – Lift arms out to the sides to shoulder height.
• Front Raise – Lift arms straight in front of you to shoulder height.
Keep movements slow and controlled. Engage your core and avoid shrugging your shoulders.

5. Bicep Curls – 3 x 12
Hold dumbbells with palms facing up.
Curl the weights toward your shoulders, keeping elbows close to your sides.
Lower with control—avoid swinging or using momentum.

6. Dips – 3 x 10
Use a sturdy chair or bench.
Place hands behind you, feet flat on the floor, knees bent.
Lower your body by bending elbows, then press back up.
Modification: Keep hips closer to the chair to reduce intensity.

7. Hand Plank – 1 x 30–45 sec
Start in a high plank position with hands under shoulders.
Maintain a straight line from head to heels, engage your core, and avoid sinking or arching.
Modification: Drop to knees to reduce intensity while keeping proper form.

Cool Down:

Shoulder, chest, and upper back stretches

Day 3: Full Body + Stability

Warm-Up (5 mins):
March, leg swings, light bodyweight squats

Workout:

1. Single-Leg Glute Bridge – 1 x 10 each leg
Lie on your back with one foot flat on the floor and the other leg extended.
Press through the heel to lift your hips, squeezing your glutes at the top.
Lower with control and repeat. Switch sides.

2. Chair Squats – 3 x 10
Stand in front of a chair with feet hip-width apart.
Lower your hips back and down as if sitting, keeping your chest lifted.
Tap the chair lightly (don’t fully sit), then press back up.

3. Push-Ups or Incline Push-Ups – 3 x 10
Use a wall, counter, or sturdy bench for incline variation.
Keep your body in a straight line, elbows angled slightly back.
Lower with control and press up through your palms.

4. Bird-Dogs – 3 x 10 per side
Start on hands and knees.
Extend opposite arm and leg while keeping your core engaged and back flat.
Pause at full extension, then return and switch sides.
Move slowly to stay stable and avoid swaying.

5. Reverse Flys – 3 x 10
Use light weights.
Hinge slightly forward at the hips and raise arms out to the sides in a T shape.
Focus on slow, controlled movement with a pause at the top.
Modification: Do one arm at a time for more control and stability.

6. Dead Bug – 3 x 10 per side
Lie on your back with arms reaching toward the ceiling and knees bent at 90°.
Slowly extend opposite arm and leg while keeping your lower back pressed into the floor.
Return to center and switch sides.
Move with control and keep your core engaged throughout.

7. Farmer’s Carry or Suitcase Walks – 2 x 30 sec
Hold a heavy weight in each hand (or one side for a suitcase carry).
Stand tall and walk slowly, maintaining shoulder and core alignment.
Focus on stability and avoid leaning or slouching.

8. Side Plank – 1 x 20 sec per side
Lie on one side with your elbow under your shoulder and legs stacked.
Lift your hips to form a straight line from head to heels.
Hold, keeping your core engaged.
Modification: Lower your bottom knee to the floor for support if needed.

Cool Down:

Gentle full-body stretches and breathwork

Tips for Success