This weekly fitness plan aims to build lean functional muscle, protect joints and boost energy, instead of building bulky muscle. We do strength training 3 times a week with one rest day between sessions. Each workout lasts roughly 40 minutes. Warm up for 5 minutes at the start, then complete two rounds of four exercises with 60 seconds rest between sets: bodyweight squats, knee push-ups, glute bridges and planks. Finish with 5 minutes of stretching. After two to four weeks, you may raise the number of repetitions or add light weight gradually. On rest days, optional light aerobic exercise like brisk walking for 20 to 30 minutes is acceptable. Sleep over 7 hours and take enough protein are essential. A mild sore muscle for 1 or 2 days after training means proper intensity. If you have joint pain or constant tiredness, you are overtraining and need to cut down the volume.