Resistance exercise uses more muscles than just walking. It uses upper body muscles that are rarely used in modern society today. Resistance training also maintains or increases lean muscle. This helps to burn calories at rest throughout the day. This is important for weight control and diabetes management, especially as we age.
The ADA Standards of Care – Section 5 – Lifestyle Management, recommends that people should perform resistance training involving the major muscle groups at least 2 times per week. How do educators help patients get started?There are many different ways incorporate resistance and strength training. Examples include free weights, resistance bands, rubber tubing, or even our own body weight, just to name a few.
The key is choosing a resistance program that steadily and systematically loads muscles to increase their ability to take greater loads.
Focus on strengthening major muscle groups: Start with 6-8 exercises that target major muscle groups (upper body, core and lower body). It is also important to work opposing muscle groups. For example, work both biceps and triceps not just biceps.
Getting Started
Start with 2 sets of 8 repetitions for each of the exercises twice a week. With a goal of working up to 2-3 sets of 12 repetitions twice a week. Slow, controlled movement using full range of motion is the goal with each repetition.
Determining level of resistance
Start with a weight or resistance level that is challenging, but doesn’t completely fatigue the muscle after 1 repetition.
Perform that exercise for 2 sets.
Perform the exercise to momentary fatigue counting the number of repetitions. If person can do more than 12 repetitions without fatigue, then increase the resistance by about 5% in the next session. If there is momentary fatigue in less than 12 repetitions, keep the resistance the same the next time.
Indicators of fatigue include increased speed of movement, deteriorating exercise form and full available range of motion (ROM) is not completed.
What kind of resistance training equipment do you recommend?
Weight Max: The average person performing good quality resistance training keeps it at 70-80% of 1 Repetition Maximum (max amount of weight they could use to complete 1 repetition )
Precautions: Make sure patients consult with a provider before exercising if they have any of the following conditions:
Keeping Safe during exercise:
Product resources: Here are just a few places to find exercise bands and weights.
Training Routine Resources
Other Considerations:
If patients are concerned about starting a resistance training program because they have had injuries in the past, muscle imbalances, or unique physical circumstances, recommend they see a Physical Therapist to identify potential issues and create a program that is specific to their needs. Physical Therapists are truly the movement specialists!
Special thanks to our guest contributor, Diane Britton PT, CDCES, CEEAA. She has been a Physical Therapist for the last 24 years working with adults in a variety of settings, including home health. Diane holds specialties in diabetes, aging and exercise, lymphedema and chronic illness. She resides in Colbert, WA.