SENIOR TRAINING PLAN – MOBILE, STRONG & ACTIVE IN EVERYDAY LIFE

The 3-Day Training Cycle for Fitness, Strength & Fat Management

A structured training program can help older adults maintain strength, mobility and physical fitness. This 3-day cycle developed by the Drachensang Academy combines moderate strength training, mobility exercises, endurance work and recovery.

The goal is not maximum intensity, but consistent and controlled training. Regular exercise can support everyday mobility, improve physical performance and help maintain muscle strength and overall fitness.

**SENIOR FITNESS – 3-DAY CYCLE FOR STRENGTH & MOBILITY**

**Day 1 – Full-Body Strength & Mobility**

* Warm-up on a stationary bike or by walking: **10 minutes**
* Controlled bodyweight squats: **3 sets × 10 repetitions**
* Incline push-ups or wall push-ups: **3 sets × 10 repetitions**
* Seated cable rows or resistance-band rows: **3 sets × 12 repetitions**
* Seated or standing dumbbell shoulder press: **3 sets × 10 repetitions**
* Gentle stretching and mobility exercises: **5 minutes**

**Day 2 – Endurance, Stability & Mobility**

* Moderate steady-state cardio, such as walking or cycling: **20–30 minutes**
* Core stability exercise: **3 sets × 20 seconds per side**
* Hip and joint mobility exercises: **3 sets × 10 repetitions**
* Controlled arm circles for shoulder mobility: **3 sets × 15 repetitions**
* Gentle full-body stretching: **10 minutes**

Day 3 – Functional Strength & Endurance

* Warm-up with light walking or cycling: **10 minutes**
* Sit-to-stand exercises from a stable chair: **3 sets × 12 repetitions**
* Low step-ups: **3 sets × 10 repetitions per leg**
* Light biceps curls with dumbbells: **3 sets × 12 repetitions**
* Standing calf raises: **3 sets × 15 repetitions**
* Easy cool-down walk: **15 minutes**

ACADEMY GUIDELINES FOR SAFE & EFFECTIVE TRAINING

* Always begin with an appropriate warm-up to prepare the muscles and joints for exercise.
* Perform all exercises in a controlled manner and focus on good technique.
* Choose a training intensity that matches your individual fitness level.
* Take sufficient breaks between exercises and reduce the intensity if you feel unusually tired.
* Combine strength training with regular walking, cycling or other suitable endurance activities.
* A balanced diet and sufficient hydration support general health and physical performance.
* Recovery is an important part of every training program. Allow your body enough time to recover between demanding sessions.
* If you have existing health problems or have not exercised for a long time, consult a doctor or qualified professional before starting a new training program.

Consistent Training for a Stronger Everyday Life

The goal of senior fitness is not to train as hard as possible, but to stay active, mobile and independent for as long as possible. A balanced combination of strength, endurance, mobility and recovery can provide a solid foundation for an active lifestyle.

Drachensang Academy – Training, Fitness & Knowledge for Every Generation