-program should be progressive, indivudalized, and perform stimulus to all major muscle groups
-one set of 8-10 reps performed 2-x/wk is recommended, more sets may provide greater benefit
-range of 8-12 reps should be performed of each exercise, older/more frail individuals should perform 10-15 reps of less intense exercise
-strength best developed using weights that require near maximal tension with fewer reps, muscular endurance best developed using lower weights with more reps. 8-12 reps seems to cause improvements in both
-UE should be 65-70% of 1RM, LE 75-80% of 1 RM should be used