Workout A was my foundation day when I returned to consistent strength training. I wasn’t trying to see how much I could lift or how much work I could cram into one session. I needed to rebuild the habit and give my body time to get used to strength training again.
I started with two sets of each exercise, mostly in the 10–12 rep range. I used manageable weights and tried to finish each set feeling like I still had a couple of good reps left in me.
The original Workout A included the basic movements I wanted to rebuild first: pushing, pulling, legs, glutes and core.
Why I Started With Machines
Most of Workout A began with machines because they gave me more stability while I rebuilt my strength and got comfortable with the movements again. They made it easier for me to focus on form, control and gradual increases in weight without having to manage as much balance or setup.
As my strength and confidence improved, I started adding free-weight movements where they made sense.
The barbell bench press is one example. It has now replaced the machine chest press in Workout A.
I don’t see free weights as an upgrade from machines. The goal isn’t to “graduate” from one to the other. The goal is to use the tools that help me train consistently, safely and progressively.
I started with more stability because that was what I needed at the time. As I got stronger, I added more challenge.
WORKOUT A
Warm-Up
8-10 minutes elliptical or stair climber — easy enough to get warm without wearing yourself out.
Strength
- Leg Press
- Builds leg strength for standing, climbing stairs and everyday movement.
- My Modification I struggle with squats, so I used the leg press as my main lower-body movement. It gives me stability while I build leg strength and confidence without balance becoming the limiting factor.
- Builds leg strength for standing, climbing stairs and everyday movement.
- Chest Press Machine
- Builds pushing strength
- I now primarily use the barbell bench press, with the chest fly and chest Machine as other options to mix in some variety
- Builds pushing strength
- Seated Cable Row
- Builds upper-back strength, pulling strength and posture.
- Bodyweight Bench Squat
- Builds quad and glute strength.
- Lat Pulldown
- Builds Back/Lat strength & helps posture.
- Glute Bridge
- Strengthens Glutes and helps build hip strength
- Dead Bug
- Ab and core strength and a little coordination
Finisher/Cool Down- 8-10 minute elliptical
How Workout A fits into the Weekly rhythm:
Tuesday — Workout A
Thursday — Workout B
Sunday — Workout C
How I am Progressing
When I first started, I did two sets of each exercise for 10 reps to get comfortable lifting again and focus on my form. As I got stronger, I moved to three sets and gradually started increasing the weight.
I don’t increase the weight just because another week has passed. I work on adding reps with good form first. Typically, my first set is lighter and acts as a warm-up. My second is a moderate working set, and my third is my heaviest set, usually for fewer reps. That’s where I challenge myself with more weight, aiming for around eight reps.
My progression might look like 10-10-8, then 12-10-8, and eventually 12-12-10. Once I can handle that comfortably with good form, I increase the weight and start building the reps again.
What I’m Learning
The biggest thing I’m learning is that a workout doesn’t have to destroy me to be effective. Workout A isn’t complicated or particularly flashy. It’s basic strength work, a few movements I’m doing for longevity.
But I’m getting stronger. I’m progressing my weights. And movements that felt difficult when I started are getting easier.
That’s what I’m looking for now—not one heroic workout, but enough good workouts stacked together that six months from now I can do things I couldn’t do today
Want to see how Workout A fits into the bigger plan? See my 12-Week Reset Routine After 50 for the full weekly schedule, including Workouts B and C, mobility and stair training.