Summary:

This 12-week Beginner Bodyweight Strength Program is designed specifically for women cyclists over 50 who are new to strength training and want to improve their overall fitness, stability, and cycling performance. The program consists of two sessions per week, focusing on foundational bodyweight exercises that enhance core strength, balance, and mobility without the need for gym equipment. Each session builds gradually, with clear progression every four weeks to ensure safe and consistent improvements in strength and endurance.

Who this plan is for:

This plan is ideal for women over 50 who want to start incorporating strength training into their routine to support their cycling and everyday activities. It is suitable for those who prefer to train at home using only bodyweight exercises, making it accessible and convenient.

Communication:

The program includes clear written instructions and video demonstrations for each exercise, ensuring that users can follow along with proper technique. No direct communication is required, but participants are encouraged to listen to their bodies and modify exercises as needed. If any discomfort or pain is experienced, it's advisable to consult a fitness professional.

Equipment needed:

No equipment is necessary, making this program easy to follow at home or any location with enough space for movement. A yoga mat or soft surface is recommended for comfort during floor exercises.

Ease of Use:

The routine features simple, beginner-friendly exercises with a clear progression over the 12 weeks. Each session includes warm-up, main exercises, and cool-down phases, helping participants develop a balanced and effective strength training routine.