Table 5 Total frequency count and median (min-max) values of sets, repetitions, mass per rep and lifted load per session, of resistance focused exercises prescribed across the four ERS sites
Type | Frequency | Median Sets | Median Repetitions | Median Mass per rep (kg) | Median Total Lifted load |
|---|---|---|---|---|---|
Unspecified circuit | 44 | * | * | * | * |
Arm raises | 8 | 4 (3–4) | 9.5 (8–12) | * | * |
Fly | 2 | 1.5 (1–2) | 10 (10–10) | 10 (10–10) | 150 (100–200) |
Chest press | 202 | 2 (1–4) | 10 (1–15) | 12.5 (5–30) | 300 (10–1440) |
Bicep curl | 90 | 2 (1–7) | 10 (8–12) | 4 (2–8) | 98 (20–384) |
Lateral pull down | 165 | 2 (1–4) | 10 (7–15) | 20 (10–35) | 500 (100–1540) |
Upper back | 4 | 2.5 (2–3) | 11 (10–12) | 16.25 (15–18) | 442.5 (360–525) |
Shoulder press | 65 | 3 (2–4) | 10 (8–12) | 6 (2–15) | 192 (40–500) |
Barbell curl | 17 | * | * | * | * |
Dumbbell front raise | 36 | 2 (2–3) | 12 (10–12) | 1.5 (2–5) | 36 (30–120) |
Cable pull down | 12 | 2.5 (2–4) | 10 (10–15) | 11.25 (7–16) | 303.75 (135–780) |
Triceps dumbbell kickback | 23 | 2 (2–1) | 10 (10–10) | 7.5 (8–10) | 150 (100–150) |
Bent over row | 23 | 2 (1–3) | 10 (10–12) | 10 (1–20) | 300 (30–720) |
Seated row | 42 | 2 (1–2) | 10 (1–15) | 15 (10–20) | 300 (20–480) |
Torso rotation | 11 | 1 (1–1) | 10 (10–10) | 1 (1–3) | 10 (10–25) |
Lateral raises | 86 | 2 (1–3) | 10 (6–12) | 2 (1–12) | 48 (10–144) |
Leg press | 72 | 2 (1–3) | 10 (10–15) | 25 (1–40) | 450 (10–1200) |
Leg curl | 44 | 2 (1–2) | 15 (10–20) | 15 (5–25) | 400 (77–600) |
Leg extension | 72 | 2 (1–4) | 12 (10–20) | 10 (5–35) | 360 (75–750) |
Dead lift | 24 | 2 (1–4) | 12 (10–12) | 15 (10–20) | 360 (150–720) |
Calf raise | 45 | 2 (1–2) | 16 (10–20) | * | * |
Lunge lateral raise | 16 | 2 (2–3) | 11 (1–12) | 2 (1–12) | 60 (24–360) |
Hamstring curl ball | 30 | 2 (1–3) | 12 (1–15) | * | * |
Step up | 72 | 2 (1–4) | 12 (1–24) | 4 (4–5) | 96 (5–120) |
Heel taps | 9 | 1 (1–1) | 10 (10–10) | * | * |
Crunch | 15 | 1 (−2) | 15 (10–15) | * | * |
Sit-to-stand | 81 | 2 (1–4) | 10 (1–15) | 5 (1–10) | 120 (10–336) |
Wall press | 10 | 1.5 (1–2) | 12 (10–15) | * | * |
Hip hinge | 6 | 3 (1–3) | 10 (1–12) | 12 (8–16) | 360 (8–432) |
Donkey kicks | 7 | 1 (1–3) | 16 (12–20) | * | * |
Median of total resistance data | 1 (0–9) | 2 (1–7) | 10 (1–20) | 1224 (60–4728) |