Sample Programs

I have outlined two types of sample programs--one for use with machines at a health club, and the other for use with equipment at home. I have drawn up two examples of the machine resistance program. The first is suitable for a beginner (see table 4.2) and the second for someone who already possesses some strength (see table 4.3). The primary difference between the two levels is intensity; the individual who is already doing a program can begin at a higher resistance.

The beginner starts at a low intensity for two primary reasons. First, a beginner is less likely to develop extreme soreness with a low-intensity program and therefore is more likely to want to come back for another round. Second, low intensity gives one s tissues a chance to adapt to the overloads more gradually, so the exercises are less likely to aggravate arthritis.

For the advanced person, I have drawn up a program with three sets and a resistance level of 80 percent of 1RM; you would modify this regimen to fit your own goals. One set yields satisfactory improvements in strength and takes less time. If you want to develop greater muscular endurance, keep the resistance at about 70 percent of your 1RM and increase the number of repetitions to 10 or more.

Home programs for the beginner and the already active person are also very similar, so I have only shown a beginner program (table 4.4). The primary difference is once again the intensity; the beginner starts with lighter tubing or free weights. In addition, a beginner does 10 to 15 repetitions of an activity for one set, eventually working up to three sets, while a more advanced person can start at three sets. Both need to progress the amount of resistance in due course if they wish to keep improving their strength.

As part of either a home- or facility-based program, you should include trunk exercises. A well-balanced program includes abdominal curls and back stabilization exercises. Most people can start with two to three sets of 10 repetitions for the curls, gradually increasing to 20 repetitions. The back stabilization exercises are isometric holds; move to the end position and maintain it for 10 to 30 seconds (recommendations differ on the hold times, so I have suggested a range). The main concern is that the holds do not cause pain. Repeat each hold 5 to 10 times. As I mention in the upcoming section on pain, you may find it most comfortable to alternate between back and abdominal exercises.