Intermediate/Advanced Routines
Moderate Strength Training for Healthy Adults |
|
Frequency |
2-3 times per week |
Intensity |
Mild discomfort, Rate of Perceived Exertion (RPE) 5-8 out of 10, or 3-4 sets for each target muscle group |
Time |
12-20 Repetitions for endurance 8-12 Repetitions for hypertrophy or size increase* 1-8 Repetitions for strength/power |
Type |
Dynamic types of exercises, using full range of motion |
Flexibility Routines
Stretching helps your body to work better. Together, stretching and body alignment exercises will help you to remain injury-free while you enjoy a wide range of activities.
Before adopting any kind of diet or medical program, please consult your doctor. This educational material is for informational purposes only, and is no substitute for a physician's consultation and/or examination.
Strength Training
Strength Training Resources
Exercise bands, kettle bells and dumb bells are an inexpensive, yet effective way to do strength training at home. They also offer excellent portability and are compact for storage.
Beginner Routines
- Core Exercises
- Lower Body Exercises (no equipment)
- Machine Exercises
- Resistance Band Strength Training
- Strength Training with Limited Equipment
Beginner Strength Training for Healthy Adults |
|
Frequency |
1-2 days a week |
Intensity |
Moderate effort, Rate of Perceived Exertion (RPE) of 3-5 out of 10* |
Time |
10-15 Repetitions, or 20 minutes of activity |
Type |
Dynamic types of exercises, using full range of motion |