Table 1.

Weekly exercise prescription to optimise musculoskeletal health during weight loss

Resistance Training (2–3 sessions)—Progress to 60 min max per session
Exercise selection	6–8 exercises per session e.g Lower-body Leg press/squat Knee extension Leg curl/hamstring march Calf raise Upper-body Chest press/push up Shoulder press Seated Row Pull down/up
Exercise intensity	Moderate – high* RPE 4–5 progressing to 6–8
Exercise volume	3 sets of 6–12 repetitions
Rest periods within sessions	1–3 min
Rest period between sessions	≥ 48 h
Aerobic activity (3–5 sessions)
Exercise selection	e.g. Brisk walking, jogging, cycling, swimming, rowing, elliptical etc
Exercise intensity	RPE 5–8
Exercise volume	30–60 min
Functional/balance/impact training (generally recommended for older adults; 1–2 days)
Exercise selection	e.g. Sit-to-stand, standing tandem balance, singe-leg hops
Exercise intensity	RPE 5–8 or use a similar approach to rate how challenging the activity is (i.e. how difficult it is to maintain balance)
Exercise volume	e.g. 1–3 sets of 6–12 reps for functional exercises Hold balance tasks for 30–60 s 50–100 impacts

*A range of intensities can be effective. Individuals should be encouraged to perform the exercise with a relatively high degree of effort. RPE, rating of perceived exertion