An enormous body of peer-reviewed, scientific evidence, and years of clinical experience, prove that resistance training is one of the best things you can do for your long term health. One of our goals with every physical therapy patient is to get them to the point where they can safely and effectively perform a resistance training routine. This is sometimes an essential step in the rehabilitation process, as there are certain injuries that require long term direct strengthening to heal. For others patients, the intention is to transition from a physical therapy to a long term strength program as a means to optimize overall health and reduce the risk of pain returning.
We have several products outside of physical therapy to provide the highest quality strength and conditioning to our clients. For those who do better in a group environment with coaching, we have excellent group classes. Some individuals require (or prefer) a more individualized approach, and for them, personal training or a customized individual program can be better.
But, not every needs a completely custom strength and conditioning program. The goal of a well-rounded exercise should be fairly simple:
Work the major muscles of the body close to fatigue, at least 2 times per week
Improve balance, coordination, stability, and mobility
Hit on all of the major movement patterns (squat, hinge, lunge, push, pull)
The program below meets all of these objectives, and uses minimal equipment ($30 or less). It can be done by just about anyone, anywhere. Each workout should take just 30-45 minutes after you learn the exercises.
A few notes before we get to the program:
Don’t skip the warm up! The warm up features a handful of drills that work on some of the most common areas that we work on with our physical therapy patients. If you have extremely limited time, we recommend just doing a few sets of the warm up exercises rather than skipping it.
The most important factor that leads to progress with resistance training is working the muscles close to fatigue. This means that you should not be able to do very many more repetitions with good technique by the end of each set. Studies have shown that we can make real progress with just 2 strength training workouts per week, and with light weight or bodyweight, but only if we work the muscles close to fatigue, or what is called “volitional failure” in the scientific literature. So, by the end, it should be hard!
Because the goal is to work to fatigue, you may need to adjust the prescribed repetitions up or down. The prescribed reps should be seen as a starting point, and you should adjust based on how challenging the exercises are for you.
Another major factor for long term progress is progressive overload. This means that over time, you need to consistently challenge your body a progressively more. You can do that by increasing the number of reps, sets, or increasing the resistance. These exercises have a lot of room to progress, but there may come a time when some or all become easy for you. At that point, you might need an updated program with different exercises, and potentially more equipment like dumbbells to continue to increase resistance. If you find that you’ve outgrown this program, working with a personal trainer or going to a group class can help to keep momentum.
On the workouts, we recommend doing “supersets,” which means doing one exercise, then another (e.g., 1A and 1B), and going back and forth between the two for 4 sets before moving on to the next set of exercises (2A and 2B, 3A and 3B). This helps keep the intensity up and makes the workouts more time-efficient.
Perform each workout once per week.
Equipment Required:
Mini bands (~$10)
Red power band (~$10)
Door Anchor ($5-10)
Chair or coffee table
Optional: Dumbbells
Strength Workout Warm Up: 1 sets of each exercise
Plank to down dog, 10 reps
Band side steps, 15-20 reps to glute fatigue each way
Band resisted thoracic rotation, 10-12 reps each side
Band pull apart combo (bent + straight arms), 10-12 reps ach
Skater Jumps, 10 each leg, focus on knee control and balance on the landing
Flamingo stretch, 10 reps each side
Strength Workout 1: 3-5 sets of each exercise/superset
1a. Rear foot elevated split squat, 8-12 reps each side, slow and with control
Progressions: Add band resistance or hold dumbbells in each hand; dumbbell reverse lunge
Regressions: Use something to help with your balance
1b. Seated band row, 10-15 reps
Dumbbell Option: 1-arm DB row
2a. Push up, 10-20 reps to fatigue
Regression: Elevated push up
Dumbbell Option: Dumbbell bench press
2b. Toe elevated calf raises, 10-20 reps to fatigue
Progression: Add weight (wear a backpack with books in it or hold dumbbells)
Regression: Double leg
3a. Wall sit shoulder slides, 10-15 reps
3b. Side plank, 30-45 seconds
Progressions: Add a top leg lift
Regressions: Start on knees
Strength Workout 2: 3-5 sets of each exercise/superset
1a. Band pull through, 10-15 reps
Progression: Band RDL, single leg deadlift, dumbbell RDL
Regressions: Kneeling band hip hinge
1b. Seated band pulldown, 10-15 reps
Progressions: Pull up
2a. Band diagonal press, 10-15 reps
Dumbbell options: Retracted DB press, tempo overhead press
2b. Anterior tibialis raises, 10-20 reps
3a. Elevated bridge, 10-15 reps
Progression: Single leg elevated bridge
Regressions: Double leg bridge on floor, or lower surface
3b. Hollow reaches, 10-15 reps
WHAT ABOUT CARDIOVASCULAR OR AEROBIC EXERCISE?
Aerobic exercise is also essential to long term health, and it is important to both work the muscles (strength training) AND get out of breath (cardio). The guidelines for aerobic exercise are 150 “intensity minutes” per week. One minute of moderate intensity exercise counts as one intensity minute, and one minute of vigorous intensity exercise counts as two intensity minutes. The goal should be to accumulate 150 total throughout the week. You can break this up into short bouts as short as just 5-10 minutes. The type of exercise does not matter, as long as you are getting out of breath!
Here is a sample week:
After each strength training workout, go for a 20 minute jog, or do 20 minutes on a stationary bike (40 total intensity minutes)
Do a 30 minute high intensity interval workout two other days per week. Warm up for 5 minutes, and then do 10 rounds of a 1 minute sprint followed by a 1 minute recovery. Cool down for 3-5 minutes. (~50 total intensity minutes). You can do this on a bike, treadmill, rowing machine, elliptical, or running outside.
On the weekend, go for a 60 minute bike ride, jog, or brisk hike (~60 intensity minutes).
Beyond the Basics: Build Strength with Coaching and Community
A basic strength training program gives you a place to start. But knowing how much weight to use, when to progress, and how to adjust on days you’re feeling less than your best takes practice.
That’s where coaching can help. In an Evolve Strong class, you can build strength with guidance from a coach and encouragement from the people around you. You don’t need to figure everything out before you begin—you can learn as you go.
If you’re unsure whether a class is right for you, check our article on why group classes are great for both beginners and more experienced athletes.
Go Beyond the Basics
Build strength with expert coaching, a supportive group, and a clear plan each time you show up.
