Training & movement
AAmerican College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews
Brad S Currier, Alysha C D'Souza, Maria Fiatarone Singh, Caroline Lowisz, Eric S Rawson, Brad J Schoenfeld, Abbie E Smith-Ryan, Jeremy P Steen, Gwendolyn A Thomas, N Travis Triplett, Tyrone A Washington, Timothy J Werner, Stuart M Phillips · 2026 · Medicine & Science in Sports & Exercise
REZA evidence rating A: High confidence
Methodology
Evidence overview
Population
137 systematic reviews of randomized trials, >30,000 healthy adults aged ≥18 y; RT interventions 6-52 weeks
Intervention
Resistance training vs. no-exercise control or an alternative RT programme; all major prescription variables examined (load, volume, frequency, range of motion, exercise order, training to failure, periodisation, tempo, blood flow restriction)
Findings
Compared with no exercise, resistance training significantly improved strength, hypertrophy, power, endurance, gait speed, balance and physical function. Crucially, few prescription variables affected the primary adaptations: heavier loads (≥80% 1RM), full range of motion, 2-3 sets per exercise and ≥2 sessions/week for strength; higher weekly volume (≥10 sets/week) and eccentric overload for hypertrophy; moderate loads (30-70% 1RM) with fast concentric intent for power.
Outcome measures
Muscle strength, muscle size (hypertrophy), power, muscular endurance, contraction velocity, gait speed, balance, physical function
Limitations
Inherits the limitations and primary-study overlap of its 137 constituent reviews; healthy adults only, excluding clinical populations; RT duration limited to 6-52 weeks so long-term adaptation is not addressed; athletes and highly trained trainees explicitly need different, sport-specific prescriptions.
Original source
DOI: 10.1249/MSS.0000000000003897 · PMID: 41843416
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