'I Was 68 and a Total Beginner. This Plan Made Me Stronger and More Muscular in 4 Weeks.'
Women's Health
February 24, 2026
AI-Generated Deep Dive Summary
A 68-year-old individual with limited weightlifting experience achieved significant strength and muscle gains in just four weeks using the Women’s Health Build & Burn barbell program. Designed by Aja Campbell, CSCS, this structured plan focuses on foundational barbell lifts, incorporating progressive strength building and muscle toning exercises. The participant found that the clear instructions and manageable workout times (30 to 60 minutes) made it easy to stick with, even without prior experience.
The program includes four weekly workouts: two lower-body days, one upper-body day, and two full-body sessions. Each session begins with a warm-up and features main lifts like box squats or bench presses, paired with supersets of three to four exercises. The fourth workout introduces EMOM (every minute on the minute) and AMRAP (as many rounds as possible) challenges for added intensity. The participant appreciated the low reps (6-12 per exercise), which encouraged gradual weight increases and boosted confidence.
Key benefits included improved balance, noticeable strength
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Originally published on Women's Health on 2/24/2026