American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews - PubMed
6 hours ago
- #resistance-training
- #muscle-hypertrophy
- #physical-performance
- Resistance training (RT) significantly improves muscle strength, size (hypertrophy), power, endurance, contraction velocity, gait speed, balance, and physical function in healthy adults.
- Key RT prescription variables for strength include lifting heavier loads (≥80% one-repetition maximum), complete range of motion, 2-3 sets, and ≥2 sessions/week.
- Muscle hypertrophy is enhanced by higher volumes (≥10 sets/week) and eccentric overload.
- Power is improved with moderate loads (30%-70% one-repetition maximum), low-to-moderate volume (≤24 repetitions/sets), Olympic-style weightlifting, and power RT (fast concentric phase).
- Training to momentary muscle fatigue, equipment type, exercise complexity, set structure, time under tension, blood flow restriction, and periodization do not consistently impact outcomes.
- Healthy adults should perform progressive RT with variable prescriptions to enhance muscle function, size, and physical performance.