What do sets, reps, rest and load mean?

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.