After writing this series, I decided it would be a good idea to give you a few resources to jumpstart your progress. Below you’ll see my go-to protein shake recipe as well as a sample strength training plan. Good luck!
My Go-To Protein Shake:
Below is the protein smoothie I make almost every morning. Packed with essential nutrients, this smoothie is a great way to start your day or replenish your energy after a workout. Feel free to customize it with your favorite ingredients! I also eye-ball every ingredient because it is faster and less to clean up, so the below measurements are simply estimates. If you need to reduce calories, just remove the greek yogurt and chia seeds/flax seeds.
Ingredients:
- 3/4 cup of unsweetened almond or soy milk
- 1/4 cup of Keifer or plain greek yogurt
- 1 scoop of Thorne Whey Protein (chocolate or vanilla)
- 1 scoop of Thorne Creatine
- 1 cup of frozen mixed berries
- 1/2 banana (fresh or frozen)
- 2-3 small leaves or 1 large leaf of kale (or a handful of spinach)
- 1/4 cup of frozen riced cauliflower
- 1/2 tablespoon of a chia seeds + 1/2 tablespoon of ground flax seed (I make a 1:1 mixture of these ahead of time)
- A splash of water if it gets too thick
I’ve calculated this smoothie out to be roughly 400 calories, 40g of protein, and 8g of fiber. If vegetables in a smoothie gross you out, you can sub in a greens powder like Thorne Greens (but I promise you’ll barely notice it’s in there!).
Sample Strength Training Program:
Below is a good starting strength training program using only home gym equipment. Warm up before each workout with dynamic stretches or light cardio exercises, and cool down with static stretches afterward. Start with bodyweight or dumbbells that challenge you but still allow for opportunity to increase the weight as you become stronger. Aim for a weight that allows you to complete the recommended number of repetitions with good form.
Rest for 30 seconds to 1 minute between sets to allow for recovery, and listen to your body. If you experience pain or discomfort during an exercise, stop and consult with a healthcare professional.
Day 1: Full Body Routine
- Goblet Squats: 3 sets of 10 reps — Hold a dumbbell vertically close to your chest, squat down, and return to the starting position.
- Dumbbell Lunges: 3 sets of 10 reps per leg — Hold dumbbells in each hand, step forward with one leg, and lower your body until both knees form 90-degree angles. Push back up and repeat with the opposite leg.
- Dumbbell Chest Press: 3 sets of 10 reps — Lie on your back with dumbbells in hand at chest level. Press the weights upward, extending your arms, and then lower them back down.
- Bent-Over Rows: 3 sets of 10 — Hold dumbbells in each hand, hinge at the hips, and perform rows by pulling the weights toward your torso.
- Dumbbell Shoulder Press: 3 sets of 10 reps — Hold dumbbells at shoulder height, palms facing forward. Press the weights overhead, extending your arms, and then lower them back to shoulder level.
Day 2: Full Body Routine
- Dumbbell Step-Ups: 3 sets of 10 reps per leg — Hold dumbbells in each hand, step onto a sturdy elevated platform with one leg to lift your body up. Step back down and repeat with the other leg.
- Dumbbell Romanian Deadlifts: 3 sets of 10 reps — Hold dumbbells in front of your thighs, hinge at the hips, and lower the weights toward the floor while keeping your back straight. Return to the starting position by contracting your glutes and hamstrings.
- Dumbbell Chest Flyes: 3 sets of 10 reps — Lie on your back with dumbbells in hand, arms extended above your chest. Lower the weights out to the sides in a wide arc, feeling a stretch in your chest, and then bring them back up, squeezing your chest muscles.
- Dumbbell Overhead Tricep Extensions: 3 sets of 10 reps — Hold a dumbbell with both hands and extend your arms overhead. Lower the weight behind your head, bending your elbows, and then extend your arms back up to the starting position.
- Plank: 3 sets of 30-60 seconds — Get into a push-up position with your elbows on the ground, engage your core, and hold the position for the desired duration.
Day 3: Full Body Routine
- Dumbbell Squat to Shoulder Press: 3 sets of 10 reps — Hold dumbbells at shoulder height, perform a squat, and as you stand back up, press the weights overhead.
- Dumbbell Single-Arm Rows: 3 sets of 10 reps per arm — Place one knee and hand on a bench or sturdy surface, hold a dumbbell in the other hand, and perform rows by pulling the weight toward your torso.
- Dumbbell Chest Press: 3 sets of 10 reps — Lie on your back with dumbbells in hand at chest level. Press the weights upward, extending your arms, and then lower them back down.
- Dumbbell Bicep Curls: 3 sets of 10 reps — Hold dumbbells at arm’s length, palms facing forward. Curl the weights upward, contracting your biceps, and then lower them back down.
- Dumbbell Close Grip Press: 3 sets of 10 reps — Lie on your back with dumbbells in hand at chest level pressed together so that the handles are almost touching each other. Press the weights upward, extending your arms, and then lower them back down.
Incorporating this 3-day full-body strength training routine into your weekly schedule can be a great starting point for building strength and improving overall fitness. Remember, consistency is key. Aim to perform strength training exercises at least two to three times per week, allowing for rest days in between sessions to allow your muscles to recover and adapt.
As you progress and become more comfortable with the exercises, you can explore variations and modifications to continue challenging your muscles. You may also consider seeking guidance from a certified personal trainer, especially if you have specific goals or concerns.
Strength training is a lifelong journey that offers numerous health benefits. By dedicating just 30 minutes three times per week to this routine, you are investing in your long-term well-being and preventing sarcopenia. So, grab those dumbbells and embark on your strength training journey to a stronger, healthier you!