Training & movement
A · High confidenceACSM position stand on resistance training for muscle function and growth
Subject: Strength training, the big picture
What this means
Resistance training improved strength, hypertrophy, power, endurance, contraction velocity, gait speed, balance, and physical function. For strength: heavier loads (≥80% 1RM), full range of motion, 2-3 sets, start of session, ≥2x/week. For hypertrophy: higher volume (≥10 sets/week) and eccentric overload. Training to failure, equipment type, periodization did not consistently affect outcomes.
Currier BS, D'Souza AC, Singh MAF, Lowisz CV, Rawson ES, Schoenfeld BJ, Smith-Ryan AE, Steen JP, Thomas GA, Triplett NT, Washington TA, Werner TJ, Phillips SM · 2026 · Medicine & Science in Sports & Exercise 58(4):851-872
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
An official position stand from the American College of Sports Medicine, built from an overarching analysis of existing systematic reviews on strength-training prescriptions for healthy adults.
Who this applies to
Healthy adults ≥18 years, all training statuses, both sexes.
Size of the research
Overview of 137 systematic reviews with >30,000 participants.
What to keep in mind
Position stand, not a new meta-analysis; recommendations based on existing reviews. Partly supersedes 2009 ACSM position stand.
Practical conclusion for REZA
The heaviest-weighing document in the library and the starting point for REZA's programming.
View method and source
Methodology
Position stand, overview of reviews
Original source
DOI: 10.1249/MSS.0000000000003897 · PMID: 41843416
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.