What is the recommended target range of sets and repetitions for older adults during Phase Two of a strength program?

What is the recommended target range of sets and repetitions for older adults during Phase Two of a strength program?

• A. 3-5 sets, 10-20 repetitions
• B. 1-2 sets, 7-15 repetitions
• C. 4 sets, 6-8 repetitions
• D. 2-3 sets, 15-25 repetitions

Answer: (B)

The recommended target range of sets and repetitions for older adults during Phase Two of a strength program focuses on promoting sustained muscular endurance while also building strength. The choice indicating 1-2 sets with 7-15 repetitions aligns well with the goal of establishing a solid foundation for strength without overloading the muscles, which is essential for the older population. In this phase, the emphasis is often placed on slightly higher repetitions as it assists in enhancing muscle endurance, functional capacity, and overall strength gains while reducing the risk of injury. This approach allows older adults to engage in a sufficient volume of exercise that can effectively stimulate adaptations in muscle tissue without excessive strain. Additionally, the workload of 1-2 sets is manageable for most older individuals, especially those who may be newer to strength training or are gradually increasing their intensity from Phase One. This balance helps ensure that the exercise remains effective while prioritizing safety and adherence to the program.

The recommended target range of sets and repetitions for older adults during Phase Two of a strength program focuses on promoting sustained muscular endurance while also building strength. The choice indicating 1-2 sets with 7-15 repetitions aligns well with the goal of establishing a solid foundation for strength without overloading the muscles, which is essential for the older population.

In this phase, the emphasis is often placed on slightly higher repetitions as it assists in enhancing muscle endurance, functional capacity, and overall strength gains while reducing the risk of injury. This approach allows older adults to engage in a sufficient volume of exercise that can effectively stimulate adaptations in muscle tissue without excessive strain.

Additionally, the workload of 1-2 sets is manageable for most older individuals, especially those who may be newer to strength training or are gradually increasing their intensity from Phase One. This balance helps ensure that the exercise remains effective while prioritizing safety and adherence to the program.