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
