General Strength Training – What intensity & Progression Copy

Intensity

60% of 1RM is the MINIMUM overload necessary for muscle adaptation in untrained people
This is a RPE (rate of perceived exertion) of 12-13/20 (or 15 reps before form deteriorates)
Greater strength effects with 80% 1RM (= RPE of 15-17/20 or 10 reps before form deteriorates)

Progression

MUST occur

Can increase weight or reps, multiple exercises for same muscle group
Continually reassess 10RM – if they can do 12-15 reps then increase load 2-10%

The videos below are optional. Refer back to them if you have questions about strength training with your clients.

A Quick Word on Power Training

Play the below audio clip before proceeding.

important for getting out chair quickly, crossing the street, climb stairs

Once they can do 2 sets with good form, no pain then incorporate power

Quick concentric, slow eccentric

Start at 20%1RM progressed as tolerated to 60%1RM

Avers and Brown, White Paper: Strength Training for the Older Adult Journal of Geriatric Physical Therapy; 2009; 32, 4;