Muscle Training.

Class Overview

In this class, participants will learn the benefits of muscle or resistance training and some basic muscle training exercises.  Participants will practice these exercises as a group and will have the opportunity to try using weights with some of the exercises.  

Note:  Participant safety is the highest priority.  The leader of this class must be knowledgeable and experienced in teaching resistance training (for most centers, this will be an exercise physiologist, perhaps the exercise consultant to the center).

Notes to the leader:   

C	The class should be open to all participants, which means that the exercises should be basic and appropriate for beginners.  Feel free, however, to tailor the level of training to more advanced participants who may be part of the class. 
C	The focus of the class should be on participating, not competing.  Emphasize throughout the sessions that each participant should do only what is comfortable for him or her, and encourage participants to support one another at whatever level they are. 
C	If at any point the appropriateness of individual exercises for a particular participant is in question, additional guidance should be sought from a trained consultant, for example, from another exercise physiologist or the DPP physician.  
C	Remember to instruct participants before the sessions to wear appropriate clothing. 
C		Be sure to have various weights on hand.
C	Provide water, juice, and light refreshments for during and after the sessions.
C	When you advertise the class to participants, emphasize its noncompetitive nature (see note above).

Session 1: Getting Started 

C	Ask participants to share the reasons for their interest in muscle training.  

C	Ask participants if they can name some of the benefits of muscle training.  Write their answers on a board or flip chart, and clarify and expand on them as appropriate.  Also ask if they are aware of any guidelines for starting a muscle training routine and for progressing.  Distribute copies of the attached handout, “Muscle Training,” and review the benefits and guidelines provided on pages 1 and 2.  (Note: Keep the didactic portion of the class as short as possible, allowing plenty of time for hands-on practice and questions.)  Answer questions.

C	Depending on the time available, demonstrate some or all of the exercises and have participants try them for a small number of repetitions.  

C	Explain how to complete the “Muscle Training Record,” using an example.

C	For homework, ask participants to practice at home the exercises that have been demonstrated and self-monitor using the “Muscle Training Record.”      

Sessions 2, 3, 4, and 5:  Muscle Training Practice 

C	Ask participants what they have learned by practicing at home.

C	Review the participants’ Muscle Training Records.  Answer any questions.

C	Have participants practice the exercises as a group, slowly increasing the number of reps and trying weights, as appropriate.  Provide plenty of individual guidance.