A PT can help you choose the ideal workout plan

Are Your Workouts Giving You What You Want?

How much thought have you put into the exercises you’re going to use for your next workout? Did you choose them yourself, or did you find them on the internet or in a magazine? What’s your workout designed for? Do those goals match yours? Are the exercises even safe for you? Using the wrong program can lead to wasting time in the gym, frustration, plateaus in progress and injury. As physical therapists, the team at Southeastern Physical Therapy does more than help people overcome injuries.  Our team is also skilled in establishing and evaluating exercise programs to help patients live a healthier lifestyle.  Let’s take a closer look at what goes into program design and the cost of getting it wrong.

Exercise Selection

There are many things to think about when choosing specific exercises. Machine vs. free weights, isolation vs. compound lifts, number of reps and sets, etc. Each one of these factors affects the results, so making the wrong choices could lead to wasting time working on the wrong things, limit your results or lead to injury.


If you choose the right exercises, but don’t know how to do them properly you will again limit your results, or worse, end up injured. Poor technique leads to inefficient movement and limits the power your muscles can create. It also changes the load on your muscles, joints, and ligaments which can lead to pain and injury.


Volume is a way of thinking about how much work you’re doing during a workout. Doing a few reps with a heavy weight or a lot of reps with a light weight could end up being the same volume. Same goes for running a shorter distance quickly uphill vs a longer run at a slower pace on flat terrain. If your volume is too great you won’t recover well between workouts and create the possibility of injury. Too little volume and you won’t see results.


If you’ve been doing the same exercises with the same weight and the same number of reps and sets, you’re not progressing. Same goes if you jump on the treadmill for the same amount of time with the same settings each time. To make progress, things have to change and the program that works for your first 6 months won’t work for you 2 years down the road.

Designing an exercise program is a complex challenge with a lot of factors to consider. Most people have a history of injuries and don’t have perfect movement in every joint which further complicates things. If you’re not making progress or just want to make sure your workouts are as effective as they can be, have your physical therapist take a look at your program. Or, contact our team at Southeastern Physical Therapy.  Your PT can help design an individualized program to help you reach your goals while keeping you safe and injury free.

About Southeastern Physical Therapy

Founded in 1999, Southeastern Physical Therapy (SEPT) is locally owned by Darren Cady, a physical therapist. We are proud of our long-term commitment and service to Buncombe County, Henderson County and the surrounding areas.

Southeastern Physical Therapy leads the way in sports rehab and physical therapy – treating orthopedic, muscular, bone and joint injuries, ailments and pain. Whether it is a sprain or post- operative repair, we have the experience and expertise to do the best job and get the results you deserve.

Southeastern works with all provider networks and welcomes walk-ins. All insurances are accepted, including Medicare and Medicaid. And, with 8 outpatient locations and over 50 Physical Therapists and Physical Therapist Assistants, Southeastern will provide you the care and attention you need with the convenience of a clinic near you.

Learn more about Southeastern Physical Therapy at: www.southeastpt.com.

PCL Repair

Your therapy should be specific to you and your goals.

#PCLrepair #laddertraining #stairmaster #returntowork #sept #southeasternphysicaltherapy #kneesurgery #stairs #legworkout #postoprehab #postop #Enka

Shoulder Stability

Progression from a wall push up before going to the ground.

#shoulderstability #pushups #perfectform #alwaysflexing #septatenka #ballpushup #chairpushup #shoulderstability #shoulderweightbearing

Occupational Therapy

Our occupational therapist specializes in custom made fabricated splints especially in this video for deviation of joints due to rheumatoid arthritis and osteoarthritis. This is a progressive splinting technique to decrease deformity and increase functional use of hands.

#OT #SEPT #RA #rheumatoidarthritis #splints #customsplints #southeasternphysicaltherapy #occupationaltherapy #wnc #fletcher


Getting back to tumbling after an ankle sprain.

#sept #southeasternphysicaltherapy #anklesprain #cheer #tumbling #TCcheer #TCRoberson #cheerleading #southeasternathletes

Dry Needling

Do you have consistent “knots” or tightness? Have you heard of dry needling? Here is an example of dry needling to left levator scapula to decrease trigger points, improve muscle function, decrease tension, pain and improve head turning mobility. Let us know if this is something you’re interested in as a supplement to your physical therapy.

#sept #southeasternphysicaltherapy #dryneedling #TDN #reducetightness #reducepain #triggerpoint #neckpain #thompsonstreet

Core Work – BOSU

Talk about strong and motivated! This girl has already been through so much. She is awaiting another surgery, yet here she is every appointment working harder than most! Don’t let your situation bring you down, choose to be better and stronger!

#SEPT #southeasternpt #exfix #strong #fractures #orthopt #physicaltherapy #abs #corework #BOSU #externalfixator #motivated

Multidirectional Stabilization

Patient at Fairview working on multidirectional stabilization, control and balance following a triple arthrodesis (hindfoot fusion).

#sept #southeasternphysicaltherapy #southeasternathletes #balance #motorcontrol #anklestability #anklefusion

Ladder Drills

Ladder drills don’t have to just be for young athletes. John at our Waynesville clinic is using the ladder for a creative way to perform dynamic weight shifts with a one month post op total knee

#TKA #southeasternphysicaltherapy #sept #postoprehab #kneerehab #ladderdrills #totalknee