Resistance training refers to musculoskeletal fitness.
Many health benefits are associated with musculoskeletal fitness, such as reduced coronary risk factors, increased bone mineral density (reduced risk of osteoporosis), increased flexibility, improved glucose tolerance, and greater success in completion of activities of daily living (ADL) (Kell, et al, 2001). Improved musculoskeletal is associated with an enhanced health status; thus, maintaining musculoskeletal fitness may lead to an increase in overall quality of life.
Below is a sample strength program for a 20-year old female with baseline (beginner status) that can be completed within 1 hour.
Warm up consists of walking briskly or lightly jogging for approximately 10 minutes.
| Exercise | Muscle Group | Weight | Repetitions | Sets | Tempo | Rest Between Sets | Comments |
| Squats | QuadsGluts | N/A | 10 | 1-2 | 1:1:2 | 30 seconds | Make sure knees do not lower over toes.Keep hips back.Lower slowly. |
| Bench press | Chest | 75% RM | 10 | 1-2 | 1:1:2 | 30 seconds | N/C |
| Bicep curls | Biceps | 70% RM | 12 | 1-2 | 1:1:2 | 30 seconds | N/C |
| Triceps extension | Triceps | 70% RM | 12 | 1-2 | 1:1:2 | 30 seconds | Push hands back and extend. |
| Curl ups | Abdominals | N/A | 25 | 1-2 | 1:1:2 | 30 seconds | Arms at side, sitting up and lowering slowly. |
Cool down consists of static stretching for approximately 10 minutes.