Table 3. Summary of the phase II, 16-session functional full-body muscle strengthening exercise programme.

Frequency		3 days/week		3 days/week
Session duration		45–50 min		55–60 min
Session structure	Type	Sessions1–4	Sessions5–8	Sessions9–12	Sessions13–16
Warm-up	Mobility	T: 10 min	T: 10 min	T: 10 min	T: 10 min
Conditioning	Muscle-strengthening	T: 30 min	T: 35 min	T: 40 min	T: 40 min
		V: 2 sets, 12–15 rep	V: 2 sets, 12–15 rep	V: 2 sets, 10–12 rep	V: 2–3 sets, 10 rep
		M: 6 exercises: whole-body	M: 7 exercises: whole-body	M: 8 exercises: whole-body	M: 8 exercises: whole-body
		I:5–6 RPE/5–6 RIR	I: 6–7 RPE/3–4 RIR	I: 7–8 RPE/2–3 RIR	I: 8 RPE/2 RIR
Cool-down	Stretching and relaxation	T: 5 min	T: 5 min	T: 5 min	T: 5 min

A 5–6 RPE score indicates that one could perform 4–6 repetitions; a 7 RPE means you could do three more repetitions; and an 8 RPE means you could complete two more repetitions.

IintensityMmodereprepetitionRIRrepetition in reserveRPErating of perceived exertionTtimeVvolume