ACSM Information On…

Resistance Training for Health and Fitness
Resistance training is a form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against
external resistance. There are many positive health outcomes of resistance training.
A COMPLETE PHYSICAL ACTIVITY PROGRAM
A well-rounded physical activity program includes
aerobic exercise and strength training exercise, but
not necessarily in the same session. This blend helps
maintain or improve cardiorespiratory and muscularfitness and overall health and function. Regularphysical activity will provide more health benefits thansporadic, high intensity workouts, so choose
exercises you are likely to enjoy and that you canincorporate into your schedule.
ACSM’s physical activity recommendations for healthy
adults, updated in 2011, recommend at least 30
minutes of moderate-intensity physical activity(working hard enough to break a sweat, but still able
to carry on a conversation) five days per week, or 20
minutes of more vigorous activity three days perweek. Combinations of moderate- and vigorousintensity activity can be performed to meet thisrecommendation.
Examples of typical aerobic exercises are:
• Walking• Running• Stair climbing• Cycling• Rowing• Cross-country skiing• Swimming.
In addition, strength training should be performed aminimum of two days each week, with 8-12
repetitions of 8-10 different exercises that target all
major muscle groups. This type of training can beaccomplished using body weight, resistance bands,
free weights, medicine balls or weight machines.

RESISTANCE TRAINING BENEFITSEVERYONE!
As we age we tend to lose lean muscle
mass, which is a condition known assarcopenia. Resistance training helps
maintain and combat the loss of muscle
mass by increasing muscular fitness. Thisform of training can also prevent
osteoporosis by augmenting bone mineraldensity. What’s more? Regular resistancetraining can decrease the risk of heartdisease by lowering body fat, decreasing
blood pressure, improving cholesterol, andlowering the stress placed on the heart
while lifting a particular load. Improving
muscular fitness is very important forenhancing quality of life.

VARIOUS TYPES OF RESISTANCES
Resistance training can be accomplishedwith traditional free weights anddumbbells, weight machines, body weight,
elastic tubing, medicine balls, or evencommon household products like milk jugs
filled with sand or soup cans. The choice
to incorporate a certain type of resistancedepends on level of physical fitness, howfamiliar a person is with specific exercise
movements, and individual goals. For
example, low fit individuals can focus
primarily on machine-based exercises as
they have been regarded as safer to use
compared to more complex free weight

exercises. The incorporation of free weight
movements can be performed as a person
increases his or her muscular fitness. For
example, advanced individuals canperform multiple sets and heavier
resistances using multiple-joint exercises,
such as squats and deadlifts. Whichever
form of resistance is chosen, multiple-joint,large muscle group exercises should be
performed before single-joint, smallergroup exercises.

RESISTANCE TRAININGGUIDELINES AND EXERCISES
The American College of Sports Medicine(ACSM) recommends that a strength
training program should be performed aminimum of two non-consecutive days
each week, with one set of 8 to 12
repetitions for healthy adults or 10 to 15
repetitions for older and frail individuals.
Eight to 10 exercises should be performedthat target the major muscle groups.
Examples of typical resistance exercisesthat can be performed using free-weights,
machines, or body weight for the major
muscle groups are:
Free-Weight
Machine-Based
Body Weight
Chest
Supine Bench Press
Seated Chest Press
Push-ups
Back
Bent-over Barbell Rows Lat Pulldown
Pull-ups
Shoulders Dumbbell Lateral Raise Shoulder Press
Arm Circles
BicepsBarbell/Dumbbell Curls Cable Curls
Reverse Grip Pull-upsTriceps
Dumbbell Kickbacks
Pressdowns
Dips
Abdomen Weighted Crunches
Seated “Abs” Machine Crunches, Prone Planks
Quadriceps Back Squats
Leg Extension
Body Weight Lunges
Hamstrings Stiff-leg Deadlifts
Leg Curls
Hip-upsACSM stresses the importance ofprogressing resistance training programs
to meet specific resistance training goals.
Progression in resistance training isdefined as “the act of moving forward oradvancing toward a specific goal over time
until the target goal has been achieved.”
This can occur with specific trainablecharacteristics of muscular fitness, suchas strength, power, hypertrophy, and local
muscular endurance. These four factors
will improve with almost any properly
designed resistance training program, butwill be fully enhanced by properly
modifying the load, volume, rest period
between sets, and the frequency of eachworkout. The load is the amount of weight
lifted in a given set, which is based on apercentage of the 1-repetition maximum(1RM). The volume is the total number ofexercises, repetitions, and sets that areperformed in a given exercise session.
Rest period is the time period between
each set and exercise. Frequency refers
to the number of exercise sessions perweek. How to manipulate each of these
for the optimal enhancement of strength,power, hypertrophy, or muscular
endurance is described below.

MUSCULAR STRENGTH
Muscular strength is the ability of amuscle or muscle group to exert amaximal external force.
• Load: 60-70% 1RM for novice tointermediate; 80-100% for advanced• Volume: 1-3 sets of 8-12 repetitions fornovice to intermediate; 2-6 sets of 1-8
repetitions for advanced• Rest period: 2-3 min for higher intenseexercises that use heavier loads; 1-2
minutes between the lower intense
exercises with light loads

MUSCULAR POWER
Power is defined as the optimal amount ofwork performed in a given time period.
Muscular power is the highest power
output attainable during a particular
movement, and is required in activities ofdaily living, sport, and work. For optimal
improvements in muscular power, a lightload of 0 to 60% of 1RM should be usedfor 3-6 repetitions over one to three sets
per exercise.

• Load: 30-60% 1RM for upper body
exercises; 0-60% 1RM for lower body
exercises• Volume: 1-3 sets of 3-6 repetitions perexercise• Rest period: 2-3 min for higher intense
exercises that use heavier loads; 1-2
minutes between the lower intense
exercises with light loads

MUSCULAR HYPERTROPHY
Muscular hypertrophy is the enhancementof muscle size.
• Load: 70-85% 1RM for novice tointermediate; 70-100% for advanced• Volume: 1-3 sets of 8-12 repetitions fornovice to intermediate; 3-6 sets of 1-12
repetitions for advanced• Rest period: 2-3 min for higher intense
exercises that use heavier loads; 1-2
minutes between the lower intense
exercises with light loads

MUSCULAR ENDURANCE
Local muscular endurance is the ability ofa muscle or a muscle group to repeatedly
exert a submaximal resistance.
• Load: lower than 70% of 1RM• Volume: 2-4 sets of 10-25 repetitions• Rest period: 30 seconds to 1-minutebetween each set

FREQUENCY
For all the above, it is recommended thatnovice individuals train the entire body 2-3
days per week. Intermediate individuals
should train 3 days if using a total-bodyworkouts or 4 days if using an upper/lower
body split routine, training each major
muscle group twice per week. Advanced
lifters can train 4-6 days per week, training
each major muscle group once to twice
per week. At this level, muscle group split
routines of one to three muscle groups
trained per workout are common since
this would allow a higher volume permuscle group. Elite weightlifters and bodybuilders may benefit from using very highfrequencies such as, two workouts per
day for 4-5 days per week.

OVERTRAINING
To reduce the risk of overtraining, adramatic increase in volume should beavoided. It is recommended that a 2-10%
increase in the load be applied when theindividual can comfortably perform thecurrent workload for one to two repetitions
over the desired number on two
consecutive training sessions.

STAYING ACTIVE PAYS OFF!
Those who are physically active tend to live longer,
healthier lives. Research shows that moderate
physical activity – such as 30 minutes a day of brisk
walking – significantly contributes to longevity. Even a
person with risk factors like high blood pressure,diabetes or even a smoking habit can gain real
benefits from incorporating regular physical activity
into their daily life.
As many dieters have found, exercise can help you
stay on a diet and lose weight. What’s more – regularexercise can help lower blood pressure, control blood
sugar, improve cholesterol levels and build stronger,
denser bones.
THE FIRST STEP
Before you begin an exercise program, take a fitness
test, or substantially increase your level of activity,
make sure to answer the following questions. This
physical activity readiness questionnaire (PAR-Q) will
help determine if you’re ready to begin an exercise
routine or program.
• Has your doctor ever said that you have a heart
condition or that you should participate in physicalactivity only as recommended by a doctor?
• Do you feel pain in your chest during physicalactivity?
• In the past month, have you had chest pain when
you were not doing physical activity?
• Do you lose your balance from dizziness? Do you
ever lose consciousness?
• Do you have a bone or joint problem that could bemade worse by a change in your physical activity?
• Is your doctor currently prescribing drugs for yourblood pressure or a heart condition?
• Do you know of any reason you should notparticipate in physical activity?
If you answered yes to one or more questions, if you
are over 40 years of age and have recently been
inactive, or if you are concerned about your health,consult a physician before taking a fitness test or
substantially increasing your physical activity. If you
answered no to each question, then it’s likely that you
can safely begin exercising.
PRIOR TO EXERCISE
Prior to beginning any exercise program, including theactivities depicted in this brochure, individuals shouldseek medical evaluation and clearance to engage inactivity. Not all exercise programs are suitable foreveryone, and some programs may result in injury.
Activities should be carried out at a pace that is
comfortable for the user. Users should discontinue
participation in any exercise activity that causes pain
or discomfort. In such event, medical consultation
should be immediately obtained.

ACSM grants permission to reproduce this brochure if it is reproduced in its entirety without alteration. The text may be reproduced in another publication if it is used in its entirety
without alteration and the following statement is added: Reprinted with permission of the American College of Sports Medicine. Copyright © 2013 American College of SportsMedicine. This brochure was created by Michael R. Esco, Ph.D., HFS, CSCS*D, It is a product of ACSM’s Consumer Information Committee. Visit ACSM online at www.acsm.org.