Singapore multidisciplinary consensus recommendations on muscle health in older adults: assessment and multimodal targeted intervention across the continuum of care

Table 4 Example of a 12-week structured RET-based exercise program^a

Week	1–2	3–4	5–6	7–8	9–10	11–12
Aim	Attain Adaptability		Develop Muscle Bulk		Build Strength
Type [101]	Postural stabilization, Body weight Closed chain exercises			Free weights, open chain exercises
Frequency (alternate days per week)	1–2	1–2	2	2	2–3	2–3
^bIntensity (number of repetitions to fatigue) [101, 102]	20 low	15 low	12 moderate	10 moderate	8–10 moderate-high	6–8 high
Volume (number of sets)	1	1–2	2	2–3	2–3	3
Specific muscle groups	Core: Abdominals Back Chest Proximal Stabilisers: Shoulders Hips • Wall push ups • Bench presses • Crunches • Lunges • Mini Squats • Bridging		Distal Peripherals: Arms Legs Proximal Stabilisers: Shoulders Hips Core: Abdominals Back Chest • Resistance Bands • Weight Machine Stations • Arm Ergometry • Leg Pedal		Distal Peripheral: Arms Legs Proximal Stabilisers: Shoulders Hips Core: Abdominals Back Chest • Dumbbells • Weight Machine Stations

^aAdapted and modified from Peterson MD, Gordon PM. Resistance exercise for the aging adult: clinical implications and prescription guidelines. Am J Med 2011;124(3):194–8
^bProgression of intensity – initially, the intensity of the exercise (weight or resistance loading) may be increased when the subject can achieve ≥20 repetitions in good form – indicative that current resistance is below the 60% 1RM threshold required for muscle strengthening [102, 103]. Progressively, the load can be adjusted higher to reflect higher intensity through the number of repetitions to fatigue or reduced ability to retain good form. Higher intensity RET can attain fatigue and should be stopped before strain of the training muscle

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