American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews

Short summary

Progressive resistance training (RT) significantly improves muscle strength, size, power, and physical function in healthy adults, with specific prescription variables enhancing different outcomes. Lifting heavier loads (≥80% 1RM) and training ≥2 sessions/week boost strength, while higher volumes (≥10 sets/week) and eccentric overload promote hypertrophy.

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