Your program lists a few numbers next to each exercise. Here's what they mean:
- Repetitions (reps) — how many times you perform the movement in a row. 12 reps = do the movement 12 times.
- Sets — how many rounds of those repetitions. 3 sets × 12 reps = 12 movements, rest, 12 more, rest, 12 more.
- Rest — how long to pause between sets, in seconds. Resting matters: don't skip it.
- Load — the weight or resistance to use (e.g. "2 kg" or "red band"). If no load is listed, use body weight only.
- Duration — for exercises you hold or repeat for time rather than counting reps.
- Day / Week — some programs are structured over multiple weeks. Only do the exercises scheduled for the current day/week.
Example
Squats — 3 sets × 12 reps, 60 s rest
Do 12 squats, rest one minute, 12 more, rest one minute, final 12. Done.
If an instruction is unclear, ask your therapist — they can rewrite the notes in your program so it makes sense to you.
