Resisitance Training Program Design
American Council of Sports Medicine’s current recommendations on resistance exercise are:
- Adults should train major muscle groups 2 or 3 days each week, using a variety of exercises & equipment.
- Very light or light intensity is best for older persons or previously sedentary adults who are starting exercise.
- 2-4 sets of each exercise will help adults improve strength & power.
- For each exercise:
- 8-12 reps improves strength & power
- 10-15 reps improves strength in middle-age & older persons starting exercise
- 15-20 reps improve muscular endurance
- Adults should wait at least 48 hours between resistance training sessions.
When starting a resistance program it’s important to remember to:
- KEEP IT SIMPLE. Advanced programs can be executed later.
- USE S.M.A.R.T. GOALS. Specific, measurable, attainable, relevant & time-bound goals.
- EMPLOY PROGRESSIVE OVERLOAD. Build upon your work capacity, strength & conditioning level in a systematic & logical way.
A beginner who wants to increase strength & power may choose to follow an overall-body resistance program 2 times a week:
- Leg Press 3 sets of 8-12 reps
- Seated Row 3 sets of 8-12 reps
- Chest Press 3 sets of 8-12 reps
- Bodyweight Lunges 2 sets of 10-15 reps
- Overhead Press 2 or 3 sets of 10-15 reps
For an individualized resistance training program, contact our personal training staff.
Sources: ACSM, Strength & Conditioning Journal, NCSA’s Performance Journal