How to Write a Customized Workout Plan for Your Parents
Designing a workout plan for your parents requires careful consideration of their goals, limitations, and the equipment they have at home. Here's how to create a comprehensive plan that will not only help them stay fit but also enjoy their activities like curling, golf, gardening, hiking, and traveling.
Understanding Equipment and Goals
Available Equipment
Your parents have a well-equipped home gym that includes:
Dumbbells
Resistance Bands
Stability Ball
TRX Suspension Trainer
Pull-up Bar
Adjustable Bench
Kettlebells
Dead Ball
Hooks for Bands
PVC Pipe
Fitness Goals
Their primary goals are to maintain youthfulness, overall health, and longevity. They want to remain active and enjoy their hobbies without worrying too much about losing weight. Specifically, they want to:
Keep joints strong
Reduce the risk of dementia (through physical activity)
Improve metabolic health
Lower cancer risks
Decrease all-cause mortality
Addressing Limitations
Physical Limitations
Your stepdad has shoulder mobility problems, so single-arm pressing and shoulder mobility exercises are essential. Your mom has arthritis in the knee and lower back, past injuries to her wrist and ankle, and an imbalance in lunges due to years of curling.
Exercise Adjustments
Shoulder Mobility for Stepdad: Single-arm pressing, shoulder mobility exercises
Arthritis and Mobility for Mom: Focus on overall mobility, especially in knees, lower back, wrist, and ankle. Use the TRX for lunges to aid balance.
Sample Weekly Workout Routine
Program Structure
A balanced workout program for them includes alternating between different training styles such as bodybuilding, strength training, and explosive movements. Typically, the routine changes every 3-5 weeks to keep things fresh. Each program consists of 2-3 resistance days and 1-2 mobility days, each workout lasting around 45 minutes.
Current Workout Plan
Tempo: 631 (6-second eccentric, 3-second hold, 1-second concentric)
Duration: 6 sets, 3 reps, 30 seconds rest
Week 1-2
Day 1
Lunges with TRX or Dumbbells
Pull-ups (assisted with bands if needed)
Single-arm Overhead Carry (3 sets of 30 seconds)
Day 2
Single-leg Deadlifts
TRX Rows
Flat Bench Press (alternating arms)
Week 3-4
Day 1
Side Lunges
Banded Pull-downs
Double Rack Carry (3 sets of 30 seconds)
Day 2
Staggered Romanian Deadlifts (RDL)
Single-arm Dumbbell/KB Row
Flat Bench Press
Week 5-6
Day 1
Goblet Heel-elevated Squats
Split Stance Row
Single-arm Overhead Carry with Suitcase Carry (3 sets of 30 seconds)
Day 2
Offset RDL (4 reps total - 2 per side)
TRX Row with Rotation (4 reps total - 2 per side)
Push-ups (elevated for easier modification)
Progress Tracking
Keeping a Record
Your parents are good at jotting down their reps and weights, which is essential for tracking progress. Encourage them to write down the reps and weight they lifted in each session. The goal is to apply the progressive overload principle by doing one more rep or adding a bit more weight each week until the end of the 3-5 week block.
Regular Check-ins
After each phase, review their progress and adjust the program accordingly. If they feel any discomfort or struggle with certain exercises, modify them to ensure they remain safe and effective.
Conclusion
Creating a workout plan for your parents involves understanding their goals, equipment, and limitations. By focusing on varying training styles, maintaining a structured program, and tracking progress, you can help them stay active and enjoy their retirement to the fullest.
Remember, it's not just about the physical benefits; keeping a healthy body will also contribute to a healthy brain, reducing the risk of dementia and other age-related issues.
Ready to help your parents achieve their fitness goals? Get started with this customized workout plan and watch them thrive!