The Complete Beginner Workout Plan for Seniors: Week 1-4

Starting an exercise program can feel overwhelming. This four-week plan takes the guesswork out of getting started. It is designed for true beginners—people who have been sedentary or are returning to exercise after a long break.

Before You Begin

Get clearance from your doctor
Have a sturdy chair nearby for support
Wear comfortable, supportive shoes
Start each session with a 5-minute warm-up walk
End each session with gentle stretching

Week 1: Building the Foundation

Goal: Establish the habit, learn basic movements

Monday, Wednesday, Friday:

5-minute warm-up walk
10 chair-assisted squats (hold chair back, sit down slowly, stand up)
10 wall push-ups
10 standing marches (each leg)
30-second single-leg stand (each leg, holding chair)
5-minute cool-down walk and stretch

Tuesday, Thursday: 10-15 minute easy walk

Saturday, Sunday: Rest or gentle stretching

Week 2: Adding Volume

Goal: Increase repetitions, build endurance

Monday, Wednesday, Friday:

5-minute warm-up walk
12 chair-assisted squats
12 wall push-ups
12 standing marches (each leg)
10 seated arm raises (arms overhead)
45-second single-leg stand (each leg)
5-minute cool-down walk and stretch

Tuesday, Thursday: 15-20 minute walk

Week 3: Introducing Progression

Goal: Increase challenge, add new movements

Monday, Wednesday, Friday:

5-minute warm-up walk
15 chair-assisted squats (slower descent)
12 wall push-ups (step feet back slightly for more challenge)
15 standing marches (each leg)
10 seated rows with resistance band
10 heel raises
60-second single-leg stand (each leg)
5-minute cool-down walk and stretch

Tuesday, Thursday: 20-minute walk with 2 brief faster intervals

Week 4: Building Confidence

Goal: Complete full workout, prepare for next phase

Monday, Wednesday, Friday:

5-minute warm-up walk
15 squats (light chair touch only)
15 wall push-ups
15 standing marches (each leg)
12 seated rows with resistance band
12 heel raises
10 seated twists
60-second single-leg stand (each leg, minimal support)
5-minute cool-down walk and stretch

Tuesday, Thursday: 25-minute walk with 3 faster intervals

Tips for Success

Consistency over intensity – Showing up matters more than how hard you work
Listen to your body – Muscle soreness is normal; joint pain is not
Progress gradually – The plan builds slowly for a reason
Track your workouts – Write down what you do
Celebrate small wins – Every completed workout is a victory

What Comes Next

After completing this four-week foundation, you will be ready for more challenging programs. Your body will have adapted to regular exercise, and you will have built the habit that makes long-term fitness possible.

The hardest part is starting. You have got this.