Resistance Training Guidelines for Safe, Effective, Efficient Training (ACSM)

According to the ACSM 1998 position stand (as relayed by Peterson & Bryant), one set of 8 to 10 exercises that train the major muscle groups at least two days per week is the recommended minimum amount of resistance training that should be performed to achieve a training effect. Considerable evidence also suggests that in order for resistance training efforts to be as safe, effective, and efficient as possible, you should:

1. Know the specific techniques for performing a particular exercise.
2. Exercise to the point of momentary muscular fatigue.
3. Perform every exercise through a full range of motion.
4. Exercise antagonist muscle groups.
5. Perform the eccentric (lowering) portion of a lift in a controlled manner, as well as the concentric (raising) phase.
6. Include exercises in your training program for all of the major muscle groups of your body — not just a few selected muscle groups.
7. Work out (if possible) with a training partner who could, as appropriate, provide you with feedback, support, and motivation.
8. Never hold your breath while strength training, since holding your breath can raise your blood pressure to an unsafe level.

• Dose (2011 stand): train each major muscle group on 2–3 days/week; 2–4 sets for strength and power, though a single set can be effective, especially for older and novice exercisers; 8–12 reps for most adults; about 48 h before training the same group again.
• Dose (2026 resistance-training stand): perform resistance training with high effort at least twice weekly, with all major muscle groups engaged. Strength gains were larger with heavier loads (≥80% 1RM), a complete range of motion, 2–3 sets, and ≥2 sessions/week.
• Guideline 2, updated: training to momentary muscle failure did not consistently improve strength, hypertrophy or power in the 2026 overview of reviews and is not necessary; finishing sets near failure (about 2–3 reps in reserve) is enough, and going to failure may be inadvisable for some people, such as older adults.
• Guideline 3, supported: full range of motion improved strength more than partial range.

• Earlier edition (ACSM 1998, via Peterson & Bryant): minimum 1 set of 8–10 exercises for the major muscle groups, ≥2 days/week.
• Current (ACSM 2026): all major muscle groups ≥2×/week with high effort; failure is not required (stop ~2–3 reps short is enough); full ROM helps strength.
• Eight guidelines for safe/effective/efficient resistance training: know technique; train to momentary muscular fatigue; full ROM; train antagonist muscle groups; control both the eccentric and concentric phases; cover all major muscle groups, not just a few; use a training partner where possible; never hold your breath (Valsalva raises blood pressure to unsafe levels).