Title: What Are the ACSM Guidelines for Strength Training? | SportsRec
Headings: What Are the ACSM Guidelines for Strength Training?
What Are the ACSM Guidelines for Strength Training?
Finding Your Frequency
Deciding on Sets and Reps
Choosing Exercises
Learning Technique

Content: ACSM's most recent strength-training guidelines were established in 2011. Their position statement provides basic guidelines and principles to help you establish a strength training program. Finding Your Frequency
ACSM recommends that healthy adults train two to three times per week. If you are an older adult or have been sedentary, start with two times per week and choose light intensity exercises. Spread your resistance training sessions out throughout the week. ACSM suggests a 48 hour break between sessions. Deciding on Sets and Reps
ACSM recommends eight to 10 different exercises. Start by doing eight to 12 repetitions of each exercise to improve strength and power. To improve muscular endurance, increase to 10 to 15 repetitions. Select a weight that you reach fatigue within the given repetition range -- that's the point when you don't think you can lift one more repetition with proper form.