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Table 1 Guidelines for heavy resistance strength training

From: A best practice fall prevention exercise program to improve balance, strength / power, and psychosocial health in older adults: study protocol for a randomized controlled trial

Exercise variables

Recommendations

Intensity

Defined by level of difficulty, fatigue and number of repetitions

Beginner: 12 – 13 RPE (somewhat hard)

Advanced: 14 – 16 RPE (hard)

Quality

Technically correct movement

Maximal range of motion

Speed of movement, contraction velocity

2 s concentric muscle contraction, 2 s eccentric muscle contraction (ratio 1:1)

Sets

2 – 3 (at home 3 sets)

Frequency

2 group sessions per week and 1 session alone at home (alternating strength / power and balance training)

Repetitions

Beginner: 10 – 15 (moderate resistance until muscle fatigue)

Advanced: 8 – 12 (high resistance until muscle fatigue)

Rest

2 min. between sets

  1. RPE rate of perceived exertion.