By James Griffing

• Perform a minimum of 8 to 10 exercises that train the major muscle groups. 
• Workouts should not be too long. 
• Programs longer than one hour are associated with higher drop out rates. 
• (Choose more compound, or multi-joint exercises which involve more muscles with fewer exercises) 
• Perform one set of 8 to 12 repetitions to the point of volitional fatigue. 
• More sets may elicit slightly greater strength gains but additional improvement is relatively small
• (Consider additional warm-up set described below)
• Perform exercises at least 2 days per week 
• More frequent training may elicit slightly greater strength gains but additional improvement is relatively small. 
• (Progress is made during the recuperation between workouts) 
• Adhere as closely to the specific exercise techniques. 
• Perform exercises through a full range of motion 
• Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort 
• Perform exercises in a controlled manner.
• Maintain a normal breathing pattern.
• If possible, exercise with a training partner.
• Partner can provide feedback, assistance, and motivation. 

• Both concentric and eccentric muscle actions
• Both single and multiple joint exercises
• Exercise sequence 
• large before small muscle group exercises
• multiple-joint exercises before single-joint exercises
• higher intensity before lower intensity exercises
• When training at a specific RM load
• 2-10% increase in load
• one to two repetitions over the desired number
• Training frequency
• 2-3 days per week for novice and intermediate training
• 4-5 days per week for advanced training.
• Novice training
• 8-12 repetition maximum (RM)
• Intermediate to advanced training
• 1-12 RM in periodized fashion
• eventual emphasis on heavy loading (1-6 RM)
• at least 3-min rest periods between sets
• moderate contraction velocity
• 1-2 s concentric, 1-2 s eccentric
• Hypertrophy training
• 1-12 RM in periodized fashion
• emphasis on the 6-12 RM zone
• 1- to 2-min rest periods between sets
• moderate contraction velocity
• higher volume, multiple-set programs
• Power training
• two general loading strategies
• strength training
• use of light loads
• 30-60% of 1 RM
• fast contraction velocity
• 2-3 min of rest between sets for multiple sets per exercise
• emphasize multiple-joint exercises
• especially those involving the total body
• Local muscular endurance training 
• light to moderate loads
• 40-60% of 1 RM
• high repetitions (> 15)
• short rest periods (< 90 s)
• Recommendations should be viewed in context of individual's target goals, physical capacity, and training status.

• 12 to 15 reps performed before workout set 
• Approximately 50% of workout weight (10 RM) 
• 30 seconds to 3 minutes rest before workout set
• Benefits of specific warm-up
• muscles and joint can be warmed up with the exact mechanics which will be performed during the workout set(s)
• muscle and joint is less susceptible to injury
• muscle can contract with greater intensity
• motor skill and breathing can be rehearsed
• Specific warm up can be considered more effective for weight training than general warm-up
• Example of general warm-up: jumping jacks, aerobic warm up, etc.
• No warm up set is required for high repetition exercises
• Example: 20-30 or 20-50 reps on abdominal training
• high repetition sets are not as intense and serves as a warm up in its self.
• A second warm up may be performed if the muscles and joints involved may be more susceptible to injury (based on past experience)
• Example: squats, bench press