Example Training Programs

The following is an representative example of one of our strength training programs for seniors and baby boomers.

Beginning Muscular Endurance Program: Alternate Upper Body Exercises and Lower Body Exercises

Tuesdays and Fridays
  • Bench Press
    2 sets X 15 repetitions @45 pounds
  • Leg Press
    2 X 15 @ 145 pounds
  • Seated Row
    2 X 15 @ 30 pounds
  • Leg (knee) curl
    2 X 15 @ a 15 RM load
  • Shoulder Press
    2 X 15 @ 15 pounds
  • Leg (knee) extension
    2 X 15 @ a 15 RM load
  • Biceps Curl
    2 X 15 @ 25 pounds
  • Seated heel raise
    2 X 15 @ a 15 RM load
  • Triceps pushdown
    2 X 15 @ 20 pounds
  • Abdominal Crunch
    2 X 15

Rest period length: 30 seconds

Explanation

Initial Consultation and Fitness Evaluation
  • Initial resistance training status and experience
  • Fitness Evaluation: % BWT and 15RM testing
  • Primary resistance training goal: muscular endurance
Choice
  • Mixture of free weight (FW), cam machine (CM), and pivot machine (PM) exercises
  • Core exercises: bench press, leg press, seated row, shoulder press
  • Assistance exercises: Leg (knee) curl, leg (knee) extension, biceps curl, seated heel
  • Raise, triceps pushdown, abdominal crunch
Frequency
  • Frequency range to match training status: 2 – 3 times per week
  • Assigned frequency: 2 times per week, spaced evenly throughout the week (Tuesdays and Fridays)
Order
  • Alternate upper body and lower body exercises
  • Complete one set of each exercise, then repeat
Load
  • Percent of body-weight testing: goal repetitions
  • 15RM testing for these exercises (conservative testing to avoid client fatigue; limited to 3 testing sets
Repetitions
  • Repetition range to match training goal: ≥12 per set
  • Goal repetitions: 15
Sets
  • Sets to match training goal: 2 – 3 per exercise
  • Assigned sets: 2 (note that warm-up sets are not included in the set assignments)
Rest Periods
  • Rest period range to match training goal: ≥30 seconds
  • Assigned rest: 30 seconds