Resistance
Exercise
Resistance Exercise Level Progressions
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Level 1- 2 days/week for each major muscle group, very light to light intensity, 8-15 repetitions, 1-3 sets
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Level 2- 2-3 days/week for each major muscle group, moderate to vigorous for strength/light for endurance, 8-12 repetitions for strength, 15-20 repetitions for endurance, 2-4 sets
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Level 3- 2-3 days/week for each major muscle group, vigorous to very vigorous for strength/light to moderate for endurance, 8-12 repetitions for strength, 15-20 repetitions for endurance, 2-4 sets
Below, you will find examples of various exercises for each of the major muscle groups: chest, shoulders, upper arm, forearm, upper back, lower back, abdomen, hips, thighs, and lower leg (use the scroll feature to see more of the table). This list is far from exhaustive, as there are almost endless resistance training exercises to choose from. Using resistance training machines as opposed to free weights may be a better option if you are just beginning resistance training as they tend to be safer option. Body weight exercises (push ups, planks, etc.) can also be productive and do not require the use of equipment.
Baechle, T. R. & Earle, R. W. (2014). Fitness weight training (3rd ed.). Champaign, IL: Human Kinetics.​
Deschenes, M., & Garber, C. E. (2014). General principles of exercise prescription. In Pescatello, L. S., Arena, R., Riebe, D. & Thompson, P. D. (Eds.), ACSM’s guidelines for exercise testing and prescription (pp. 162-193). Philedelphia, PA: Wolters Kluwer Health: Lippincott Williams & Wilkins.
Heyward, V. & Gibson, A. (2014). Advanced fitness assessment and exercise prescription. Champaign, IL: Human Kinetics.