KYH SESSION SHEET / GYM-B
Recreational strength B
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
Dumbbells or familiar gym machines; familiar setup
Effort
Finish sets with about 2–3 repetitions in reserve. Loads are chosen from familiar technique, not your age or body size.
Prepare
8 min easy activity plus lighter rehearsal sets of each familiar movement.
Rest 90–150 seconds between sets. Breathe normally; do not force repetitions.
Supported split squat
2 sets × 6–8 each side
Hold a fixed support, feet staggered and hip-width apart. Bend both knees a comfortable amount, keep the front heel planted, then rise. Complete both sides, then rest.
Easier option: Chair sit-to-stand, 2 × 8.
Dumbbell floor press
2 sets × 8–12
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
2 sets × 8–12
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.
Bird dog
2 sets × 5 each side
On hands and knees, reach one arm and the opposite leg only as far as you can keep the trunk still. Pause 2 seconds; return and change sides.
Easier option: Move one arm or leg at a time, or practise standing with hands against a wall.
Finish & reflect
3–5 min easy movement. Leave optional accessories out if time or recovery is limited.
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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