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Resistance Training Recommendations


The general recommendation for resistance training, from the American College of Sports Medicine (ACSM), is two to three days per week (with 48 hours between sessions) with each session including two to four sets of eight to 12 repetitions. Rest in between sets for two to three minutes. It may take some time to reach those recommendations. Consider the following sample program for a beginner using weight machines:

Week 1-2     Two days per week, one set, 8-12 reps of six different exercises

Week 3-4     Two days per week, one or two sets, 8-12 reps of six different exercises

Week 5-7     Two days per week, two sets, 8-12 reps of six different exercises (add a little more weight if doing 12 reps feels easy)

Week 8-10     Two days per week, two sets, 8-12 reps of six to eight different exercises (consider adding variety with other types of exercise (free weights, body weight)

See the progression?

While you determine where you would like to begin or enhance your resistance program, keep in mind that safety is always first. Always consult with your doctor or health care provider and learn all you can about any medical conditions that may warrant a specialized program, such as high blood pressure, diabetes, mobility limitations, etc. Since exercise injuries are most often a result of improper technique or “too much, too soon,” seek the advice of a qualified fitness professional who can modify, progress and provide the support that can have a long-term positive impact on this important lifestyle adaptation. A strong body can have a major impact on physical function and quality of life.


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