According to its website, the American College of Sports Medicine, founded in 1954, is the largest sports medicine and exercise science organization in the world, with more than 20,000 members. As part of its mission to enhance health and fitness, ACSM publishes physical activity guidelines for the public. As of August 2011, ACSM's most recent strength-training guidelines were published in 2009. This position statement provides the basic guidelines and principles for designing a resistance-training program.
Frequency
ACSM recommends that healthy adults younger than 65 strength train two times per week and that healthy adults older than 65 strength train two or three times per week. The latter recommendation is also for adults between the ages of 50 and 64 who suffer from any type of chronic condition such as arthritis. These guidelines may seem counterintuitive because ACSM recommends that the older population work out more, but the design of the workout for those younger than 65 is more intense than for those older than 65.
Sets and Reps
For healthy adults younger than 65, ACSM recommends completing eight to 12 repetitions of eight to 10 exercises each. For healthy adults older than 65, ACSM recommends completing 10 to 15 repetitions each of eight to 10 exercises. Select a weight that you hit volitional fatigue within the given repetition range. Volitional fatigue means you stop the set when you don't think you could lift one more repetition with proper form. When you can complete one to two repetitions more than the prescribed repetition range, increase the weight by 2 to 10 percent.
Exercises
Choose exercises that target all of the major muscle groups. Include compound and isolation exercises, but focus most of your training around compound exercises. Isolation exercises are single-joint movements that target only one muscle group. Triceps pressdowns and biceps curls are isolation exercises. Compound exercises are multijoint movements that work more than one muscle group. Squats, chest presses, overhead presses and deadlifts are compound exercises.
Considerations
Learn the proper technique for each exercise. Do not use momentum or jerky motions to move a weight. Start with light weights and increase the resistance over time as you become stronger. Do not hold your breath. Exhale during the exertion phase of the movement and inhale during the lowering phase.
These are basic guidelines for those seeking general health and fitness benefits. If you are training for a specific goal, such as muscle growth or strength, you will need to adjust your program.
References
- American College of Sports Medicine; Physical Activity & Public Health Guidelines
- American College of Sports Medicine: About ACSM
- Community Colleges of Spokane; ACSM Resistance Weight Training Guidelines
- "Medicine & Science in Sports & Exercise"; Progression Models in Resistance Training for Healthy Adults; March 2009
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