The following resistance training guidelines are recommended for the apparently healthy adult:
•Perform a minimum of 8 to 10 separate exercises that train the major muscle groups
A primary goal of the program should be to develop total body strength in a relatively time - efficient manner. Programs lasting longer than one hour per session are associated with higher dropout rates.
•Perform one set of 8 to 12 repetitions of each of these exercises to the point of volitional fatigue
•Perform these exercises at least 2 days per week
While more frequent training and additional sets or combinations of sets and repetitions elicit larger strength gains, the additional improvement is relatively small
•Adhere as closely as possible to the specific techniques for performing a given exercise
•Perform every exercise through a full range of motion
•Perform both the lifting (concentric phase) and lowering (eccentric phase) portion of the resistance exercises in a controlled manner
•Maintain a normal breathing pattern, since breath - holding can induce excessive increases in blood pressure
•If possible, exercise with a training partner who can provide feedback, assistance, and motivation.