Table 2.

Progression in the resistance training intervention program.

Training movement	Weeks of exercise intervention
	1–2	3–7	8–12	13–17	18–22	23–24
Warm-up	10 min	10 min	10 min	10 min	10 min	10 min
Standing heel raises	2 × 8-12	2 × 10-15	2 × 10-15	3 × 10-15	3 × 10-20	3 × 15-20
Chair sitting and standing	2 × 8–12 (47 cm)	2 × 10–15 (47 cm)	2 × 10–15 (43 cm)	3 × 10–15 (43 cm)	3 × 10–20 (40 cm)	3 × 15–20 (40 cm)
Half squat	2 × 30 s	2 × 30–60 s	2 × 30–60 s	3 × 30–60 s	3 × 30–90 s	3 × 60–120 s
High step in place	2 × 30 s	2 × 30–60 s	2 × 30–60 s	3 × 30–60 s	3 × 30–90 s	3 × 60–120 s
Squat with bicep dumbbell curl (women/men 2.5/4.0 kg)	2 × 8-12	2 × 10-15	2 × 10-15	2 × 10-15	2 × 10-20	2 × 15-20
Half squat lateral walk	2 × 8-12	2 × 10-15	2 × 10-15	3 × 10-15	3 × 10-20	3 × 15-20
In-place lunge	2 × 8-12	2 × 10-15	2 × 10-15	3 × 10-15	3 × 10-20	3 × 15-20
Relaxed stretching	5 min	5 min	5 min	5 min	5 min	5 min