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Table 1 Guidelines for heavy resistance strength training
| Exercise variables | Recommendations |
|---|---|
| Intensity | Defined by level of difficulty, fatigue and number of repetitions |
| Beginner: 12 – 13 RPE (somewhat hard) | |
| Advanced: 14 – 16 RPE (hard) | |
| Quality | Technically correct movement |
| Maximal range of motion | |
| Speed of movement, contraction velocity | 2 s concentric muscle contraction, 2 s eccentric muscle contraction (ratio 1:1) |
| Sets | 2 – 3 (at home 3 sets) |
| Frequency | 2 group sessions per week and 1 session alone at home (alternating strength / power and balance training) |
| Repetitions | Beginner: 10 – 15 (moderate resistance until muscle fatigue) |
| Advanced: 8 – 12 (high resistance until muscle fatigue) | |
| Rest | 2 min. between sets |
