Flourish Health & Wellbeing eMag - Latest Edition - Flipbook - Page 21
Mind your recovery
Allow at least 48 hours
between strength
sessions for the same
muscle group. Sleep
and protein rich meals
support recovery. Older
adults and women in
midlife may bene昀椀t from
pairing strength training
with adequate protein
intake to support muscle
maintenance across
the years.
Build con昀椀dence
with coaching
If you are new or
returning, a few sessions
with an accredited
exercise physiologist
or quali昀椀ed trainer can
dial in technique and
con昀椀dence. That support
is especially helpful after
injury or if you live with
chronic conditions.
What counts as heavy
Heavy is relative. For a
beginner, a controlled
set of 8 squats holding a
weight that feels tough
by the last two reps is
heavy. For a seasoned
lifter, heavy might mean
lower reps with a barbell.
The goal is to select a
load that challenges
your muscles while you
maintain control through
a full pain free range.
That is how you earn
the bene昀椀ts without
unnecessary risk.
Put it all together
A balanced week could
look like this.
• Two to three strength
sessions that cover
push, pull, squat or
hinge, and core
• Brisk walks or
cycling on two to
three other days
• One gentle mobility or
stretching session
• Plenty of daily
movement like stairs,
gardening and active
transport
This approach satis昀椀es
both the aerobic and
strengthening guidance
without living in the gym.
