The American College of Sports Medicine has published a position paper that presents a “resistance training prescription” for muscle function, hypertrophy, and physical performance in healthy adults.

The paper is the result of an overview of 137 systematic reviews (more than 30,000 participants) showing the impact of resistance training (RT) on various aspects of muscle strength and function. The reviews included in the overview were randomized trials of healthy adults, ages 18+, who completed resistance training for 6 to 52 weeks, compared with a group that did no exercise or an alternative program. Notably, the researchers did not impose an upper age limit for participants.

Compared with no exercise (control), RT significantly improved muscle strength, size (hypertrophy), power, endurance, contraction velocity, gait speed, balance, and multiple physical function outcomes.

Voluntary strength was enhanced by lifting heavier loads (≥80% one-repetition maximum), through a complete range of motion, for 2–3 sets at the beginning of training sessions, and ≥2 sessions/wk.

Muscle hypertrophy was enhanced by higher volumes (≥10 sets/wk) and eccentric overload.

Power was enhanced by moderate loads (30%–70% one-repetition maximum), low-to-moderate volume (≤24 repetitions/sets), Olympic-style weightlifting, and power RT (fast concentric phase).

Power RT enhanced physical function. Equipment type, exercise complexity, set structure, time under tension, blood flow restriction, training to fatigue, and periodization did not consistently impact training outcomes.

“Healthy adults should perform progressive RT to improve muscle function, size, and physical performance,” the authors wrote. “Muscle strength, hypertrophy, power, and certain components of physical function can be enhanced by manipulating the RT variables.”

Furthermore, the authors wrote that they “hope their findings will reverse the popular perception that continuous decline is inevitable and encourage policy makers to increase their support for preventive care, rehabilitation, and other health-promoting programs for older persons that draw on their potential resilience.”

To download the full recommendations, click here