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Effort rule: Muscle fatigue and mild soreness the next day are normal and expected. Stop if you feel sharp joint pain, dizziness, or chest discomfort. Call us: (228) 471-5047
Warm-Up
Joint Prep
~6 min
Block 1
Lower Body Strength
~18 min
Leg strength is the single strongest predictor of long-term independence — this block is the priority of the program.
1
Heel Elevated Goblet Squats
3 × 12 reps
Heel elevation makes this easier on the knees while still building real leg strength
2
Machine Hip Thrusts
3 × 12 reps
Builds the glute strength behind every sit-to-stand and stair climb
3
DB Single Leg RDL
3 × 8 reps each side, hand support as needed
Combines strength and balance training in one movement
Block 2
Upper Body Strength
~15 min
Grip and pulling strength directly predict independence with carrying, opening jars, and getting up off the floor.
1
Chest Supported Dumbbell Rows
3 × 10–12 reps
Builds pulling strength safely without straining the low back
2
Machine Assisted Pull Ups
2 × 8 reps, use assist as needed
Scales to your current strength — progress by reducing assistance over time
Cool-Down
Mobility & Recovery
~6 min
📋 Important Guidelines
- Progressive overload: Add 5-10% weight every 2 weeks once current dosage feels manageable with good form.
- Rest between sets: 60-90 seconds — full recovery protects joints and lets you lift with better form.
- Consistency over intensity: Two solid sessions per week, every week, beats one all-out session followed by two weeks off.
- Protein intake: Adequate protein supports the muscle-building stimulus from this program — ask your physician about your individual needs.
- When to call: New joint pain that doesn't settle within a couple days, or any dizziness/chest discomfort during exercise — stop and call us or your physician.
- Questions? Call us: (228) 471-5047 or visit gtptpascagoula.com