ACSM Exercise Recommendations for Healthy Adults (1998)

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cardiorespiratorybody-compositionacsmintensityvo2-reserveresistance-trainingflexibilityposition-stand

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The ACSM 1998 position-stand table — one row for developing cardiorespiratory endurance and body composition (mode/frequency/intensity/duration), one row for muscular strength/endurance, flexibility, and body composition (resistance + flexibility training).

Detail

Exercise Recommendations for Healthy Adults

Exercise to Develop and Maintain Cardiorespiratory Endurance and Body Composition

Variable	Recommendation
Mode of activity	Any activity that uses large-muscle groups, can be maintained continuously, is rhythmic and aerobic in nature; for example, walking-hiking, running-jogging, cycling-bicycling, cross-country skiing, aerobic dance and other forms of group exercise, rope skipping, rowing, stair climbing, swimming, skating, and endurance game activities.
Frequency of training	3–5 days per week.
Intensity of training	55/65–90% of maximum heart rate or 40/50–85% of maximum oxygen uptake reserve.* The lower intensity values (55–65% of maximum heart rate and 40–50% of maximum oxygen uptake reserve) are most applicable to individuals who are quite unfit. For average individuals, intensities of 70–85% of maximum heart rate are appropriate (Max HR = 220 − Age).
Duration of training	20–60 total minutes of continuous or intermittent (in sessions lasting 10 or more minutes) aerobic activity. Duration is dependent on the intensity of activity; thus, lower-intensity activity should be conducted over a longer period of time (30 minutes or more). Lower-to-moderate-intensity activity of longer duration is recommended for the nonathletic adult.

Exercise to Develop and Maintain Muscular Strength and Endurance, Flexibility, and Body Composition

Variable	Recommendation
Resistance training	One set of 8–10 exercises that condition the major muscle groups should be performed 2–3 days per week. Most people should complete 8–12 repetitions of each exercise; for older and more frail people (approximately 50–60 years of age and above), 10–15 repetitions with a lighter weight may be more appropriate. Multiple-set regimens may provide greater benefits if time allows.
Flexibility training	Stretches for the major muscle groups should be performed a minimum of 2–3 days per week; at least 4 repetitions, held for 10–30 seconds, should be completed.

A handwritten note on the source page accompanies this table: "beginner must be between 220 bpm – 192 bpm." (Carried forward as-is; see Beginner Heart-Rate Note (220 bpm – 192 bpm).)

Current ACSM position (checked 2026-10-13)

The 1998 stand above was superseded by the ACSM 2011 position stand (Garber et al.), which is still ACSM's current statement for aerobic, flexibility and neuromotor exercise. Its resistance-training guidance has since been updated again by the 2026 ACSM resistance-training position stand (Currier et al.). The 1998 figures are kept above as the earlier edition.

Variable	1998 stand (above)	Current
Aerobic frequency	3–5 days/week	≥5 d/wk moderate, ≥3 d/wk vigorous, or 3–5 d/wk of a mix (2011)
Aerobic intensity	55/65–90% HRmax or 40/50–85% VO2R/HRR	Moderate 40–59% HRR/VO2R (64–76% HRmax) and/or vigorous 60–89% HRR/VO2R (77–95% HRmax); light-to-moderate may help deconditioned people (2011)
Aerobic duration	20–60 min, bouts ≥10 min	30–60 min/day moderate (≥150 min/wk) or 20–60 min/day vigorous (≥75 min/wk); total ≈500–1000 MET-min/wk; one session or bouts ≥10 min (2011). The U.S. (2018) and WHO (2020) guidelines have since dropped the 10-minute minimum.
Resistance	1 set of 8–10 exercises, 2–3 d/wk, 8–12 reps (10–15 for older/frail)	Each major muscle group 2–3 d/wk; 2–4 sets for strength (one set can work, especially for older and novice lifters); 8–12 reps (10–15 for older beginners, 15–20 for endurance); ≥48 h before training the same group again (2011). 2026: train all major muscle groups at least twice a week with high effort; strength gains are larger with heavier loads (≥80% 1RM), full range of motion, 2–3 sets and ≥2 sessions/wk; hypertrophy with higher volumes (≥10 sets/wk); training to failure is not necessary.
Flexibility	≥2–3 d/wk, ≥4 reps, 10–30 s holds	≥2–3 d/wk (daily is best); hold 10–30 s (30–60 s may help older adults); 2–4 reps, about 60 s total per stretch; PNF = 3–6 s contraction at 20–75% of max then a 10–30 s assisted stretch (2011)
Neuromotor	not included	Balance, agility, coordination and gait work ≥2–3 d/wk, ≥20–30 min (2011)

Two items in the table above come from the source manual's own gloss, not the 1998 stand's summary recommendations: Max HR = 220 − Age and "70–85% of max HR for average individuals". See Maximum Heart Rate (220 − Age) for the current view of the 220 − Age formula.

Key facts

Cardiorespiratory mode: large-muscle, continuous, rhythmic, aerobic (walking, running, cycling, XC skiing, aerobic dance/group exercise, rope skipping, rowing, stair climbing, swimming, skating, endurance games).
Frequency: 3–5 days/week.
Intensity: 55/65–90% of max HR OR 40/50–85% of max oxygen uptake reserve; unfit → 55–65% HR / 40–50% VO2 reserve; average → 70–85% of max HR. Max HR = 220 − Age.
Duration: 20–60 total minutes, continuous or intermittent (bouts ≥10 min); lower intensity → ≥30 min.
Resistance: 1 set of 8–10 exercises, major muscle groups, 2–3 days/week, 8–12 reps (older/frail 50–60+: 10–15 reps, lighter weight); multiple sets if time allows.
Flexibility: major muscle groups, ≥2–3 days/week, ≥4 reps, held 10–30 seconds.
Superseded: current ACSM guidance is the 2011 position stand (aerobic: ≥150 min/wk moderate or ≥75 min/wk vigorous; flexibility 60 s total per stretch; neuromotor 2–3 d/wk) and, for resistance training, the 2026 stand (all major muscle groups ≥2×/wk with high effort).

Connections

Cardiorespiratory Conditioning Guidelines (Peterson & Bryant / ACSM) — the Peterson & Bryant (1995) five-part version (60–90% max HR).
Maximum Heart Rate (220 − Age) — Max HR = 220 − Age.
Target Heart Rate and Intensity Zones — computing a target HR zone from these percentages.
Mode of Aerobic Activity (Large-Muscle, Continuous, Rhythmic) — expanded list of aerobic modalities.
Beginner Heart-Rate Note (220 bpm – 192 bpm) — the "220 bpm – 192 bpm" handwritten note.
Resistance Training Variables — Four-Program Comparison — the strength/endurance row in program-design terms.
Flexibility Guidelines (ACSM) — the flexibility row in flexibility-domain terms.
Resistance Training Guidelines for Safe, Effective, Efficient Training (ACSM) — the 8-point safe/effective/efficient technique list that follows this table in the source.

Sources

Position standPollock ML et al. ACSM Position Stand: The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc 1998;30(6):975–991 (superseded by Garber et al. 2011) Published 1998 · DOI 10.1097/00005768-199806000-00032 · Accessed 2026-10-13
Position standGarber CE et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43(7):1334–1359 Published 2011 · DOI 10.1249/MSS.0b013e318213fefb · Accessed 2026-10-13
Position standCurrier BS et al. American College of Sports Medicine Position Stand. Resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults: an overview of reviews. Med Sci Sports Exerc 2026;58(4):851–872 Published 2026 · DOI 10.1249/MSS.0000000000003897 · Accessed 2026-10-13
GuidelineU.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018) Published 2018 · Accessed 2026-10-13
GuidelineBull FC et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med 2020;54(24):1451–1462 Published 2020 · DOI 10.1136/bjsports-2020-102955 · Accessed 2026-10-13

Also cited in text

p.56

Cited authority in source: American College of Sports Medicine. 1998. Position stand: The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory fitness and flexibility in healthy adults. Medicine and Science in Sports and Exercise 30(6): 975–991. Current editions: Garber CE et al., ACSM position stand, Med Sci Sports Exerc 2011;43(7):1334–1359; Currier BS et al., ACSM position stand on resistance training, Med Sci Sports Exerc 2026;58(4):851–872.

Corrections (2)

2026-10-13 — Reconciled against the 1998 stand itself (Pollock et al., full text), which confirms the table's frequency, intensity (55/65–90% HRmax or 40/50–85% VO2R/HRR), duration (20–60 min, bouts of 10 min or more), mode list, resistance row and flexibility row (at least four repetitions, 10–30 s, 2–3 days/week). Noted that 'Max HR = 220 − Age' and '70–85% for average individuals' are the source manual's additions, not in the stand's summary recommendations.
2026-10-13 — Added a current-edition comparison: the 1998 stand was superseded by the ACSM 2011 position stand (Garber et al.), with resistance training further updated by the 2026 ACSM stand (Currier et al.). 1998 figures kept, labelled as the earlier edition.

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