KYH SESSION SHEET / GYM
Recreational strength support
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.
Goblet squat
2 sets × 8–12
Hold a familiar dumbbell close to your chest with both hands. Feet steady in a comfortable stance; bend at knees and hips, keeping heels planted. Use a range you control, then stand. Breathe throughout.
Easier option: Chair squat without added load.
Dumbbell Romanian deadlift
2 sets × 8–10
Only if already practised: soften knees, hinge at the hips with weights close, then stand. Stop before the back rounds or movement becomes uncomfortable.
Easier option: Use the glute bridge described in the foundations sheet; use supported standing hip extension if floor access is difficult.
Familiar chest press or incline push-up
2 sets × 8–12
Keep the shoulder position comfortable; move with control.
Easier option: Wall push-up.
Chest-supported dumbbell or machine row
2 sets × 8–12
Use a familiar setup, support the trunk and draw elbows back without jerking.
Easier option: Use a lighter familiar load. If the setup is unfamiliar, use the band-free shoulder-blade squeeze described in the band sheet.
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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