Fit After 50: Active Recovery Workout Program

A flexible, low-intensity active recovery workout program designed for individuals over 50 to promote muscle recovery, prevent injuries, and maintain fitness. It emphasizes listening to your body and adjusting the program to fit your individual needs. **Introduction:** This program provides a step-by-step guide to active recovery workouts that can be implemented without leaving the gym. It's designed to help you continue working out while recovering from intense sessions, addressing muscle stiffness, soreness, and promoting blood circulation. Remember to always listen to your body and adjust the intensity as needed. It's recommended to use 65-70% of your one-rep max for each workout and never workout until failure, stopping when you feel 3-4 reps left in the tank.

Powered byDeedit Logo

Program Modules

🔄

Weekly Recovery Workout

This module encompasses the entire weekly active recovery workout, including warm-up, exercises, and cool-down. Complete this workout 1-3 times per week, adjusting based on your body's needs.

Warm-up Phase

Weekly

Prepare your body for the active recovery workout. Include light cardio such as morning walks or light stretching. Focus on movements that gently increase blood flow to the muscles.

activity

Chest Exercise (2 sets, 12-14 reps, 60s rest between sets, 90s between exercises)

Weekly

Perform two sets of a light chest exercise, such as incline dumbbell presses, front cable press, or push-ups. Use 65-70% of your one rep max and avoid going to failure. Rest for 60 seconds between sets and 90 seconds before moving to the next exercise.

activity

Bicep Exercise (2 sets, 12-14 reps, 90s rest)

Weekly

Perform two sets of a light bicep exercise, such as concentration curls or cable preacher curls. Use light weight, aiming for 12-14 reps without reaching failure. Rest for 90 seconds.

activity

Back Exercise (2 sets, 12-14 reps, 90s rest)

Weekly

Perform two sets of a light back exercise, such as seated zbar pull or rear rope pullback. Focus on good form and posture. Rest for 90 seconds.

activity

Upper Trap Exercise (2 sets, 12-14 reps, 90s rest)

Weekly

Perform two sets of lightweighted plate shrugs or dumbbell shrugs to target the upper trap region. Rest for 90 seconds.

activity

Leg Exercise (2 sets, 15-20 reps, 90s rest)

Weekly

Choose one of the following: weighted stair step exercise, leg extensions, or Bulgarian split squats. Use light weight and aim for 15-20 reps on leg extensions. Rest for 90 seconds.

activity

Tricep Exercise (2 sets, 12-14 reps, 90s rest)

Weekly

Perform two sets of a light tricep exercise, such as elevated chair dips. Rest for 90 seconds.

activity

Shoulder Exercise (2 sets, 12-14 reps, 90s rest)

Weekly

Perform two sets of a light shoulder exercise, such as lightweighted plate side lateral raise or dumbbell lateral raise. Stop 3-4 reps short of your maximum. Rest for 90 seconds.

activity

Abs Exercise (2 sets, to burn, 90s rest)

Weekly

Perform two sets of elevated cross arm crunches or variations. Stop when you feel the burn and have 3-4 reps left. Rest for 90 seconds.

activity

Cool-down Phase

Weekly

Conclude the workout with light stretching to further promote muscle recovery and flexibility. Focus on holding each stretch for 30-60 seconds, breathing deeply.

activity