[/table]
Sample Beginner Resistance Training Program: Include aerobic exercise for 10-45 min. Stretch in between exercises. May substitute resistance bands for dumbbells. Adapt these exercises to available equipment. Perform 2 sets for each exercise. After 8 weeks, advance to Intermediate workout.
Sample Intermediate Resistance Training Program: Include aerobic exercise for 10-45 min. Stretch in between exercises. Adapt the exercises to available equipment. Perform 3-4 sets for each exercise. After 3-6 months, proceed to Advanced workout. 
Sample Advanced Resistance Training Program: Include aerobic exercise for 10-45 min. Stretch in between exercises. Adapt the exercises to available equipment. Perform 4-6 sets for each exercise. Change workouts every 8 weeks.
