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.