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Exercise Prescription for Beginners

Exercise prescription for beginners

Physiotherapists or osteopaths often create an exercise program for you to complete both in the clinic or at home to assist in your recovery and rehab plan. The program should specify which exercises and the dosage for each exercise.

 You will hear the terms sets and reps – which describes the frequency of the exercise.

 A rep is how many times you do the exercise.

For example, if you squat 10 times, that is 10 reps.

 Sets are how many times you complete the 10 reps. If you do 10 squats, have a break and complete another 10 squats, that is 2 sets of 10 reps.

 The number of sets and reps will be selected by your therapist depending on your goals and condition.


General guide for set and rep ranges based on training goals:

  •  Strength training: 6-10 reps, 2-4 sets 
  • Muscle hypertrophy: (Developing and increasing muscle size)  8-12 reps, 2-4 sets
  •  Endurance training: 12-20 reps, 2-4 sets 
  •  Power training: 1-10 reps (depending on how much weight is being lifted), 3-5 sets 




 Speak to your physio or osteo about which type of exercise is suitable for you and your specific goals.


 Rest periods:


  • Determined once again by training goals: 
  • Strength: 2-5 minutes
  • Muscle hypertrophy: 30 to 60 seconds
  • Muscle endurance: 30 to 60 seconds
  • Power: 2-5 minutes






 Keep in mind this is also influenced by whether you are doing body weight exercises or using external loads such as weights. 



Where do I start?

Your physio or osteo can help you start regardless of
whether you are a beginner or more advanced. This is often guided by your
goals, physical capacity and current or previous injuries. The overall aim is
to slowly build up and continue to progress the exercises to improve strength,
hypertrophy, endurance or power.                                                                          



loose weight

Can Complete Care help?

Complete Care Physio and Osteo Wallan, Fawkner and Point Cook have clinicians with a special interest intreating many locals with bunions.

If you are having trouble and would like assistance by one of our Physios or Osteos in our Wallan, Point Cook and Fawkner locations, please feel free to call us on 5769-1731 or book online via our website

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