WEBVTT

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Two strength sessions a week can provide a

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useful planning structure.

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Cover the major muscle groups, choose exercises suited

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to your ability and leave recovery time between

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sessions using the same muscles.

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Put realistic appointments in the calendar, including travel,

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preparation and equipment access.

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A shorter routine you can repeat is more

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useful than a long plan that never fits

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your actual week.

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Use a coverage checklist: lower-body movement, an appropriate

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hip movement, pushing, pulling and trunk control.

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These are planning categories, not a complete prescription.

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Get help selecting and learning suitable exercise variations.

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Keep core exercises recognisable across sessions.

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Record the equipment, completed work and any useful

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technique notes. Constantly replacing movements makes it harder

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to understand what has become easier or needs

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adjustment.

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Choose control before more work.

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Reduce difficulty when technique deteriorates, and do not

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use soreness as the score.

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Pain or persistent problems deserve assessment rather than

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another exercise added to the list.

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Review the whole week, including other activity and

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regular meals. After several manageable sessions, change one

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part at a time.

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Start by choosing the days and confirming the

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equipment you know how to use.