Strength Training Prescription: Establishing a Baseline Copy

  • 10RM (repetition maximum) is a common method for an older population
  • 10RM=80%, >20RM=<60%
  • Ask the participant to do as many reps as they can with good form
  • SETS – at least 1, more is better but be careful about form
  • REPS – determined based on your desired intensity
  • Frequency – 2-3 x/week with 24-48 hours of rest between sessions of the SAME muscle group
  • Duration – 12-16 weeks
squatslunges
References

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