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Table 2 Guidelines for muscle power training

From: A best practice fall prevention exercise program to improve balance, strength / power, and psychosocial health in older adults: study protocol for a randomized controlled trial

Exercise variables Recommendations
Intensity Defined by level of difficulty, fatigue and number of repetitions
10 – 13 RPE (light to somewhat hard)
Quality Technically correct movement
Maximal range of motion
Speed of movement, contraction velocity Concentric contraction as fast as possible
Approx. 1 s concentric muscle contraction, approx. 2 s eccentric muscle contraction (ratio 1:2)
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 8 – 10
Rest 2 min. between sets
  1. RPE rate of perceived exertion.