FAT LOSS / 3 DAYS PER WEEK / ABOUT 40 MINUTES
40+ · Fat-loss strength & walking
Preserve strength during a sustainable fat-loss phase.
Resistance work supports lean mass and strength during dietary weight loss. A comfortable walking day adds activity; food choices and a sustainable energy deficit determine the weight-loss process.
Your weekly sessions
SESSION 1 / Squat, push, pull and hinge
Strength A
Squat, push, pull and hinge
- Goblet squat — 2 × 8–12 · 90–120 sec rest
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Dumbbell bench press — 2 × 8–12 · 90–120 sec rest
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Chest-supported row — 2 × 8–12 · 90–120 sec rest
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Dumbbell Romanian deadlift — 2 × 8–12 · 90–120 sec rest
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
SESSION 2 / Conversational aerobic work
Comfortable walk
Conversational aerobic work
- LISS steady walk — 30 min total: 5 min easy warm-up, 20 min conversational, 5 min easy cooldown
Cardiorespiratory system and walking leg muscles. Walk at a steady conversational effort for 20–45 minutes; extend duration gradually.
SESSION 3 / Single-leg, vertical pull, shoulders and glutes
Strength B
Single-leg, vertical pull, shoulders and glutes
- Supported split squat — 2 × 8–10/side · 90–120 sec rest
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Lat pulldown — 2 × 8–12 · 90–120 sec rest
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Dumbbell overhead press — 2 × 8–12 · 90–120 sec rest
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Hip thrust — 2 × 8–12 · 90–120 sec rest
Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
How to progress
Weeks 1–2: learn the setups with 2 sets per lift. Weeks 3–5: use the listed dose and build repetitions while keeping 1–3 in reserve. Weeks 6–8: when every set reaches the top of its range at the same effort, add the smallest practical load and return to the lower end. Reduce sets for a week if performance repeatedly declines.
Adjust the plan to your starting point
Keep 2–3 repetitions in reserve and protect recovery while calories are reduced. Start with 1 set if new to lifting. Track several weeks of weight averages and gym performance rather than chasing daily scale changes.
Recovery and weekly placement
Put an easier day between full-body or demanding lower-body sessions. Session time includes 5–8 minutes of warming up and lighter practice sets; allow longer if technique or equipment changes need it. Add easy movement on other days without turning every rest day into another hard session.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
Browse all training programs