Table 1.

An example program which mimics different resistance training protocols used in clinical studies of metabolic syndrome, sarcopenia, and osteoporosis.

Exercise	Sets	Repetitions
Leg press	3	8–12
Leg extension	3	8–12
Leg curl	3	8–12
Lateral pulldown	3	8–12
Bench press	3	8–12
Shoulder press	3	8–12
Back extension	3	8–12

3 resistance training sessions per week (nonconsecutive days). Before each session, warm up exercises are performed for about 5–10 minutes. At least the last set should be performed to fatigue. A rest period between sets is 1-2 minutes and typical time required to complete the program is within 45 minutes.