HUR Medical Concepts 2018 | Page 21

Strength training program for falls prevention (beginner and advanced ) for six months.
Falls prevention, Strength Training program for 24 weeks: Beginner
Week Weekly
volume Series Reps % 1-RM RPE Rest
intervals Stage
1 - 2 2 1 15 50 13 90 - 120 Familiarization
3 - 4 2 1 15 50 13 90 - 120 Familiarization
5 - 6 2 2 12 60 14 90 - 120 Training
7 - 8 2 2 12 60 14 90 Training
9 - 10 2 2 12 60 14 90 Training
11 - 12 2 2 12 60 14 60 - 90 Training
13 - 14 2 2 10 70 15 60 - 90 Training
15 - 16 2 2 10 70 15 60 - 90 Training
17 - 18 3 3 10 70 15 60 - 90 Training
19 - 20 3 3 10 - 15 70 15 60 - 90 Maintenance
21 - 22 3 3 10 - 15 80 16 60 - 90 Maintenance
23 - 24 3 3 10 - 15 80 16 60 - 90 Maintenance
*Weekly volume:
exercise sessions
weekly
Series: series for
each muscle or
muscle group
Reps: repetitions in
each series
% 1-RM: % of one
repetition maximum
RPE: ratings of
perceived exertion
(Borg’s scale 6-20)
Rest intervals: in
seconds
Stage: target level of
exercise training.
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