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 | 2Â s concentric muscle contraction, 2Â 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 | 2Â min. between sets |