TherexPT Addresses the "Three Scientific Pillars of Fitness"

      1. Strength

      2. Flexibility

     3. Cardiovascular

 

Strength Training Guidelines

Strength training should be done no more than three nonconsecutive days per week for rehab progressions and two days per week for fitness training.  Start with the first assigned exercise and build up to two sets of 20 reps for rehab and two sets of 15 reps for fitness progressions—progress slowly and only if pain-free. 

If you prefer, you may stay at the same level longer, but to continue building strength, you must add reps, resistance or move to a more difficult version of the exercise. 

You do not need to continue the previous exercise unless you want to use it as a warm-up. Some exercises are labeled “a progression” (more difficult) and others as “an alternative” (same difficulty, different variation).

Once you’ve reached the most advanced exercise you can tolerate, continue that exercise two to three days per week. 

As you grow stronger, you might need more recovery time. Two-day splits may be more appropriate, such as doing upper body and core on Monday and Thursday and lower body on Tuesday and Friday.

Studies show that two sets are just as effective as three if you are working to fatigue, though some prefer three sets. If you are doing one-sided exercises, start with your weaker side and match reps on your stronger side. This helps both sides become equally strong.

For core exercises, continue progressing through the levels.

Perform all exercises in a progression, one after the other, as a circuit. Then repeat the entire group for your second set. This allows recovery time. Document your sets, reps, and weights on each exercise page to track progress.

 

Flexibility Training Guidelines

Stretching helps prevent muscular imbalances caused by repetitive postures and activities. Stretch after warming up. Aim to stretch three to five times per week. Hold each stretch for 30 seconds and repeat it twice.

 

Cardiovascular Training Guidelines

Cardiovascular training strengthens your heart and improves endurance. Ideally, perform cardio five times a week for 30 minutes. Start with three times per week and work your way up. Eventually, you may build up to 60 minutes per session.

Use the directional preference model. This means choosing cardio activities that are opposite to your usual postural habits. For example, people with sitting jobs should choose upright activities like walking, running, or swimming. People who stand or arch their backs a lot should consider rowing or biking.

Cross-training is recommended to prevent physical and mental fatigue. An example schedule would be biking on Monday, swimming on Tuesday, running on Wednesday, taking Thursday off, and repeating.

Your workouts might overlap as you increase your cardio, strength, and flexibility training frequency. This is perfectly fine.

*Your MD should determine intensity of training or heart rate,

 

Should You Lift or Do Cardio First

Cardio first warms up your joints and tendons, making strength work more comfortable. Doing strength work first uses your carbohydrate stores, meaning you may burn more fat during cardio afterward. Both approaches are valid, depending on your goals.

 

Core Principles of Therex PT, Fitness, and Specialized Programs

Progressive Resistance Exercise means stressing the body slightly more each time through increased reps, weights, or difficulty to stimulate growth. Figueiredo

Exercise Progressions help guide advancement from basic to sport-specific movement patterns by adding complexity and resistance. Gustafson/ d'Hemecourt

High Rep Training, in the range of 15 to 20 reps, supports circulation and healing around joints and tendons while building muscle strength. You can continue with high reps or shift rep schemes throughout the year to allow for recovery and growth. Delorme, Koevets, Grimsby

Circuit Training involves rotating through exercises before repeating them. This format enhances energy recovery between sets and improves workout efficiency. Resting 3 to 5 minutes between exercises targeting the same muscle group can also improve strength gains. Robinson, Willardson

Workout Recording is key to progress. Logging each session lets you compare and push beyond your previous effort. 

Directional Preference is applied in cardio training and lumbar or hip strengthening programs. The idea is to train in positions that counterbalance your usual daily posture. McKenzie, Donnelson

 

Lumbar and Hip Training Guidelines

You will notice that all lumbar exercises are put into three categories. Neutral, Flexion, or Extension. This describes an exercise direction that may give low back relief to patients/clients. Directional preference is a medical evaluative tool that can be used by licensed medical professionals based on the patient's/client's history and clinical evaluation. Mckenzie/Donnelson.

 

Program Development

Therex PT, Fitness, and Specialized Programs were created using evidence-based methods by licensed physical therapists, physicians, certified athletic trainers, and certified strength and conditioning coaches. The content is grounded in proven medical and scientific research.

 

IMPORTANT: Always consult your physician or qualified health care provider before using any of the information or programs on this page or website. If you use any information or exercise programs on this page or on this website and experience any pain, fatigue, shortness of breath, or other physical symptoms, you must immediately stop and call your physician or other qualified health care provider.