Progressive resistance training for frailty

Progressive resistance training

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Prescribe intensity based on one repetition maximum (1RM) or using the Borg rating of perceived exertion (RPE) scale.

  • Strength training: 80% of 1RM or RPE of 15-18.
  • Power training: Focuses on rapid concentric contraction and can also be performed at 80% of 1RM or RPE of 15-18. This can achieve simultaneous gains in power, strength, endurance and function.

Perform 2-3 times weekly, 2-3 sets of 8-10 repetitions.

Ensure correct form, including exhaling during the lifting or pushing phase of the repetition.

Borg rating of perceived exertion scale

  1. Light/easy
  3. Easy to lift. Can perform 15 repetitions or more without fatiguing
  6. Moderate/somewhat hard
  7. Feels somewhat heavy. Can lift between 11 to 15 repetitions, but no more
  11. Very heavy. Can perform no more than 10 repetitions
  14. Maximal
  15. Extremely heavy. Can perform no more than 3 repetitions

Printed from https://aci.health.nsw.gov.au/projects/resistance-training/summary

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