Strength Training Guidelines

• General Guidelines
  • Please use the following criteria as just one example for reference. Everyone's body is different, so adjust according to your own body. If joint pain occurs, rest and go to an orthopedic doctor.
• Workout Duration and Intensity
  • 30-60 minutes (if too long, stress hormones are released)
  • Fast and heavy
  • 8-10 exercises, 8-12 repetitions (this is an example rather than a recommendation)
• Exercise Selection
  • If there are no joint problems, it's not recommended to only do single-joint or machine exercises
• Proper Form
  • Using proper form is much more important than increasing weight
• HIIT/Tabata
  • 20 seconds maximum speed → 10 seconds rest, 8 sets
• High-Intensity Anaerobic Training
  • 80% or more of one-rep max weight for 8-12 repetitions (or as much as you can do)
  • Don't overdo it. Only do as much as you can. Everyone is different.
• Core Exercises
  • Do core exercises on an empty stomach

← Back to Health Guidelines