Related Experiment Video
Updated: May 24, 2025
Adapted Resistance Training Improves Strength in Eight Weeks in Individuals with Multiple Sclerosis
Published on: January 29, 2016
Selecting Resistance Training Exercises for Novices: A Delphi Study with Expert Consensus
Justin M Kompf1, Ryan E Rhodes1, Sohee Lee1
1Psychology Department, Lifespan Laboratory Brandeis University, Waltham, MA, USA (JMK); Exercise Science Physical & Health Education, University of Victoria, Victoria, BC, Canada (RER); and Sports Studies, Auckland University of Technology, Auckland, New Zealand (SL).
Resistance training (RT) offers health benefits but technical demands can be a barrier. This study identified 41 exercises suitable for novices and 32 for older novice adults, aiding program design.
Area of Science:
- Exercise Science
- Kinesiology
- Sports Medicine
Background:
- Resistance training (RT) is crucial for health, yet complex exercises pose a participation barrier.
- Established RT guidelines focus on sets, reps, and load, but lack exercise selection recommendations.
- Novice exercisers, especially older adults, require guidance on technically simpler exercises.
Purpose of the Study:
- To identify resistance training exercises appropriate for novice individuals.
- To determine exercises suitable for novice adults over the age of 60.
- To provide evidence-based recommendations for resistance training exercise selection.
Main Methods:
- A Delphi-type method involving three iterative expert surveys was employed.
- Seventy-seven strength training exercises were initially assessed for technical complexity by 17 experts.
- Exercises were subsequently evaluated for novice and older novice appropriateness based on expert consensus.
Main Results:
- Forty-one resistance training exercises were deemed appropriate for novice individuals.
- Thirty-two of these exercises were identified as suitable for novice adults over 60.
- A consensus was reached on the technical demands and suitability of various exercises.
Conclusions:
- This study provides crucial recommendations for selecting resistance training exercises for novices.
- The findings complement existing RT guidelines by addressing exercise selection for beginners and older adults.
- Facilitating RT participation through accessible exercise choices can enhance public health outcomes.
More Related Videos
08:31Versatility of Protocols for Resistance Training and Assessment Using Static and Dynamic Ladders in Animal Models
Published on: December 17, 2021
12:59Improving Strength, Power, Muscle Aerobic Capacity, and Glucose Tolerance through Short-term Progressive Strength Training Among Elderly People
Published on: July 5, 2017
Related Concept Videos
01:27Exercise and Muscle Performance
Endurance exercises
Endurance exercises involve running, swimming, or cycling, which require repetitive movements with low force output. When a person engages in endurance exercise, a few noticeable changes occur in their skeletal muscles. For instance, the number of capillaries...
01:20Exercise and Cardiovascular Response
Light to moderate physical activity initiates a series of interconnected responses in the body. The heart rate modestly increases in anticipation of the workout, followed by widespread vasodilation as oxygen consumption by skeletal muscles increases. This results in decreased peripheral resistance, increased capillary blood flow, and accelerated...