| ACSM beginning* strength training recommendations for healthy adults |
- Beginners should train 2 to 3 days per week.
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- Multiple-joint exercises should be emphasized.
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- Programs should be designed to preserve exercise intensity. Multiple-joint exercises are performed before single-joint exercises; large muscle groups are trained before small muscle groups.
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- Loads for exercises should fall within the 8 to 12 repetition maximum weight.
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- Single or multiple sets of each exercise may be performed. The number of sets performed should not be increased dramatically from one training session to another.
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- Loads for a particular exercise may be increased by 2 to 10% once the individual can perform the current workload for 1 to 2 repetitions more than the goal repetition number (ie, more than 8 to 12 repetitions). Smaller increments are needed for exercises involving smaller muscle groups.
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- Proper strength training programs are contingent upon an individual's goals, physical capacity, and training status.
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