Nick Helton, DPT
Beginner Rehab
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Are you new to exercise, rehab, or training in general?
This is where I recommend to start.
This program is designed to be full body rehab exercises and is tailored for those that are new to the gym/working out.
Within the program, there will be exercises and cardio for the entire body as opposed to the specific rehab programs.
You should run this program IF:
- You are new to working out
- You are new to rehab/PT in general
- You want to build a fitness and strength base before starting a specific rehab program
- You want a simple full body strength and mobility program that is designed for beginners
- You want an easier program
This program is 6 weeks long and will achieve:
- The minimum level of cardiovascular exercise recommended to meet the Physical Activity Guidelines for Healthy Americans 2018
- Strength training for the entire body
- Three day a week home/gym based routine
This program is a three day a week training program.
You can choose the three days. Ideally, an every other day training plan will allow you the optimal training schedule. However, it can be customized to your preference.
What is the structure of this program?
Example One:
Week 1 | Day 1 -- Monday
Week 1 | Day 2 -- Wednesday
Week 1 | Day 3 -- Friday
Example Two:
Week 1 | Day 1 -- Tuesday
Week 1 | Day 2 -- Thursday
Week 1 | Day 3 -- Saturday
What is the focus of the program?
Day 1 -- Upper Extremity Circuit, Push Strength, Abs/Trunk GPP
Day 2 -- Spine Circuit, Pull Strength, 4 Point GPP
Day 3 -- Lower Extremity Circuit, Legs Strength, Dynamic Trunk
beginner, novice, starting, training
6 weeks program
beginner, novice, starting, training
6 weeks program
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About Nick Helton, DPT
Online personal trainer
I'm Nick Helton, a physical therapist, strength coach, creator, and owner of HealthStrength Physical Therapy & Performance.
I have a Doctoral degree in Physical Therapy with a focus on musculoskeletal and orthopedic rehab.
I've helped thousands of clients just like you reach their goals and overcome injury over the past decade, from youth athletes to older adults. I create evidence based, research backed exercise programs for every part of the body. I take a practical and pragmatic approach to injury rehab.
My philosophy is to look at rehab and training/performance as two ends of a continuum with the goals and principles being the same. The only difference is where you start!
Frequently asked questions
Why is this called "Beginner Rehab"?
Beginner rehab simple just means someone who is new to exercise or training. When an individual is new to training, most forms of exercise will be effective, so it's best to try to perform a variety of movements while trying to build adherence.
When should I perform this program?
This ideally should be done before starting any of the "Rehab" programs if you're new to training or haven't exercised in a long time.
Do I need a gym membership?
Ideally, yes.
But if you have a home gym, this can be done with some dumbbells, kettlebells, bodyweight and some bands.
What does @ RPE ___ mean?
RPE means "Rating of Perceived Exertion."
@ RPE 10 means maximal effort, no more reps could be performed before failure.
@ RPE 9 is a near maximal effort where only one more rep can be performed before failure.
@ RPE 8 is sub-maximal effort where only two more reps can be performed before failure.
@ RPE 7 is sub-maximal effort where three more reps can be performed before failure.
@ RPE 6 is sub-maximal effort where four more reps can be performed before failure.
@ RPE 5 is sub-maximal effort where five more reps can be performed before failure.
Why use RPE?
RPE is the best tool for autoregulation. Autoregulation simply means you are able to control and adjust your workout intensity based on your performance and how you are feeling at that particular moment in time.
You choose your weight to match the prescribed RPE challenge for a given exercise.
How do I use RehabRPE?
RehabRPE is simply RPE but based on TOLERANCE, instead of how many more reps you can do til failure.
@ RPE 10 means you could not tolerate another rep.
@ RPE 9 means you could tolerate one more rep.
@ RPE 8 means you could tolerate two more reps.
@ RPE 7 means you could tolerate three more reps.
@ RPE 6 means you could tolerate four more reps.
@ RPE 5 means you could tolerate five more reps.
You can substitute in RehabRPE for RPE anywhere along the program, depending on your induvial tolerance to activity.
How do I increase the RPE for an exercise?
There are many ways to increase RPE
- You could slow down the eccentric tempo, making it harder
- You could add in a pause in the middle of the movement
- You could increase the absolute weight - 95lbs-> 100lbs
- You could add weight - hold a 10# dumbbell
- You could add band resistance
- You could do more reps
How do I decreased the RPE for an exercise?
There are many ways to decrease RPE
- You could shorten the range of motion
- You could decrease the absolute weight - 100lbs-> 95lbs
- You could use a band to help assist (example: pull ups band around knees)
- You could do less reps
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