Table 1: An example program which mimics different resistance training protocols used in clinical studies of metabolic syndrome, sarcopenia, and osteoporosis.


Leg press38–12
Leg extension38–12
Leg curl38–12
Lateral pulldown38–12
Bench press38–12
Shoulder press38–12
Back extension38–12

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.