Table 2

Progressive Resistance Training Methodology

Exercise

Equipment

Frequency

Volume

Intensity progression


Routine

Seated Chest press

Digital K400 Keiser pneumatic resistance machines (Keiser Sports health Equipments, Inc. Fresno, CA)

2 sessions/wk

3 sets of 8 per session

80% of the most recently measured 1RM progressed each session s tolerated using RPE* 15-18 (approximately 3% per session)

Seated leg press

Seated row

Standing hip abduction

Knee extension


Novel

Lateral raise

Free weights (dumbbells)

4 weeks or 8 sessions

3 sets of 8 per session

15-18 RPE

Hip flexion

Keiser

Calf raise

Keiser

Hip extension

Keiser

Bicep curls

Free weights (dumbbells)


*RPE Ratings of perceived Exertion Borg Scale [37]

Gates et al. BMC Geriatrics 2011 11:19   doi:10.1186/1471-2318-11-19

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