KYH SESSION SHEET / EXPERIENCED
Experienced strength session
General educational template; not a medical assessment or individualized elite coaching plan. Exact exercises, sets and week placement are KYH editorial choices informed by the linked principles. Not independently reviewed by a clinician.
These examples are for adults without symptoms or restrictions affecting exercise. Pain/injury, illness, pregnancy/postpartum or clinical restrictions need individual advice. Experienced templates require established technique and regular training. Use the pathway readiness check before matching a plan.
Stop for pain, dizziness, chest symptoms or unusual breathlessness. Urgent or severe symptoms need urgent local medical help. Do not push through symptoms.
Equipment
Familiar gym equipment and established technique
Effort
Keep about 2–3 repetitions in reserve. No max testing, grinders or training-to-failure challenges.
Prepare
8–10 min easy movement and progressively heavier rehearsal sets. Rehearsal sets are not working sets.
Rest 2–3 minutes between main working sets; extend the session or reduce sets rather than cut needed rest.
Goblet squat
3 sets × 6–8
Hold a familiar dumbbell at your chest with both hands. Set feet in a comfortable stable stance, bend knees and hips within your controlled range, then stand. Keep the weight close and breathe throughout.
Easier option: Chair sit-to-stand, 2 × 8–10, with no added weight.
Dumbbell floor press
3 sets × 6–8
Only with comfortable floor access and familiar handling: lie with knees bent, upper arms gently touching the floor, elbows about 30–45 degrees from your torso. Press upward with wrists straight; lower gently.
Easier option: Wall push-up, 2 × 8–12.
Chest-supported dumbbell row
3 sets × 6–8
Lie chest-down on a familiar stable incline bench, feet grounded. Draw elbows toward your hips without lifting the chest; lower slowly.
Easier option: Use the familiar supported row machine; otherwise standing shoulder-blade squeezes, 2 × 10, without load.
Finish & reflect
5 min easy movement. Record the resistance and reserve for every set. This is general strength work, not an event taper.
Repeat familiar work before changing one variable modestly. Progress only when technique, comfort and recovery support it. Never pack missed sessions together.
Sources & context
Exact prescriptions are editorial examples, not trials of the KYH programme. Author: Knowledge Your Health editorial desk. Editorial standards
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