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Table 1 Training program for the strength training group

From: Effectiveness of resistance training on resilience in Hong Kong Chinese older adults: study protocol for a randomized controlled trial

Strength Training Warm-up (10′) Exercises (40′): 3–4 sets with 10–12 repetitions per set Cool-down (10′)
Part I (week 1–2)
To strengthen body slowly and gently using only own body weight
light walking and stretching Six exercises: squats, wall push-ups, toe stands, finger marching, pelvic tilt, floor back extension light walking and stretching
Part II (week 3–6)
To strengthen body slowly and gently, using own body weight and light dumbbells
light walking and stretching Eight exercises: squats, wall push-ups, toe stands, finger marching, pelvic tilt, floor back extension, biceps curl, overhead press light walking and stretching
Part III (week 7–10)
To increase exercise to 10, and add adjustable ankle weights
light walking and stretching Ten exercises: squats, wall push-ups, toe stands, finger marching, pelvic tilt, floor back extension, biceps curl, overhead press, knee extension, knee curl light walking and stretching
Part IV (week 11–16)
To increase exercise to 12, with less resting time between sets
light walking and stretching Twelve Exercises: squats, wall push-ups, toe stands, finger marching, pelvic tilt, floor back extension, biceps curl, overhead press, knee extension, knee curl, step-ups, side hip raise light walking and stretching