Basic Progressive Resistance Training Program

with Minimum Equipment

I have to give a weight-training workshop for Kansas Extension Agents (mostly middle-aged women). This is supposed to be (1) a practical demonstration of lifting techniques and also (2) covering the benefits of resistance training (for muscular development and strength) - about 60 minutes. I'd like to give them a simple weight-training program that is: "minimal" but following ACSM guidelines something that they can adapt for home use and uses either free weights or just their body weight. I don't think most of them have access to a gym since most are from western Kansas. I'll feature your website if we can get internet hook-up, but would like to do demonstrate the minimal program above. Do you have any suggestions? Thanks for consulting me and including my site as a reference. Here is a basic run down of the benifits of resistance training. Certainly they should see their doctor before increasing their activity, particularly if they have health issues or orthopedic concerns. Obviously certain exercises may not be recommended if they have orthopedic problems or experience joint pain during a particular exercise. Although full range of motion is suggested for healthy individuals, ACSM suggests elderly trainees should perform the exercises with the maximum range of motion that does not elicit pain or discomfort. For example, the depth of a squat will be dependent upon the health of the knees. If they are just too weak to squat their body weight, they may initially either perform a half squat or assist by pulling themselves up with their upper body. Here is an abbreviated program that requires minimal equipment, each with a progressive resistance method as strength increases. This program developes funtional strength and endurance. It can either be done at home or outside. Many local parks have callisthenic stations around a walking trail where these exercise can also be performed. Step-up Begin with 6" to 8" (15-20 cm) step, or platform with no added weight Progress to higher steps as strength increases Supine Row A removeable pullup bar can be used. Begin sitting on bottom and bend at hip, lifting only upper body with legs on floor. Straight body version: start with bar positioned high so body is angled approximately 45 degrees from floor with back of heels on floor progressively lower bar or heighten feet as strength increases Also see gravity vectors Push-up Push-ups from wall Push-ups from high bar, edge of high plateform, or furniture so body is angled approximately 45 degrees from floor Push-ups on knees Push-ups: standard form Crunch Begin with arms straight to sides (if head does not require support) Position arms progressively away from waist as more reps are achieved. See arm position during waist exercises This program should be performed on 3 non-consecutive days per week (e.g.: Monday, Wednesday, Friday). Walking can be performed on the alternative days (3-4 days per week). After taking the Rockport Walking test, this calculator can suggest a walking program based fitness level. Once they have proven to themselves they can adhere to this program for a couple of months, I would suggest they invest in at least an assortment of dumbbells and an exercise bench or exercise ball. Also see home gym equipment. Some may find they have too many distractions at home and my need to seek out local gym facilities. Also see suggestions for exercise adherence. Pick one exercise per muscle group(s). A weight training log (Excel or HTML Document) should be encouraged to record progress. Consider changing exercises in a month or two to see continued progress. Most exercise may be initially performed without weight, with light dumbbells or a barbell, or exercise bands. Some exercises may be a bit challenging for some or too easy for others who have only lighter weights. It is best to experiment with different exercises until a suitable one can be found. See Exercise Directory for more options. Quad/Glute Squat (wider stance for hip adductors) Rear Lunge Lunge Single Leg Split Squat Step up Lower Back/Hamstrings (begin with light weight and progress gradually) Goodmorning Straight Leg Deadlift Hips: Abductors (optional: exercised during single leg quad/glute exercises and hip flexors exercises) Lying Side Hip Raise Calf (on stairs or block) Calf Raise Single Leg Calf Raise Back Dumbbell Bent-over Row Supine Row Assisted Chin up (assisted by squatting up toward bar) Side Shoulder Upright Row Lateral Raise Chest Push-up (on knees or with griping elevated bar or on wall with feet away) Bench Press Bench Dip Front Shoulder (optional if performing Side Shoulder) Shoulder Press Front Raise Biceps (optional: exercised during upper back movements) Arm Curl Triceps (optional: exercised during chest movements) Triceps Extension One Arm Triceps Extension Lying Triceps Extension Hip Flexors (optional, performed only if abdominal is strong) Lying Bent Knee Leg Raise Abdominal Crunch Sit-up (performed only if abdominal is strong) Flexibility exercises can be performed at the end of the program. Although a flexibility prescription should be based upon an individual assessment. Here are three stretches that concentrate on the major muscles that cross the hip, muscle that are commonly in need of more flexibility in most people. Hamstring Glute Hip Flexor Let me know if you have any other questions. I'm glad I could help. Sounds fun, good luck!