Training & movement
AAmerican College of Sports Medicine position stand. Progression Models in Resistance Training for Healthy Adults
Nicholas A Ratamess, Brent A Alvar, Tammy K Evetoch, Terry J Housh, W Ben Kibler, William J Kraemer, N Travis Triplett · 2009 · Medicine & Science in Sports & Exercise
REZA evidence rating A: High confidence
Methodology
Position stand
Population
Healthy adults across training statuses: novice/untrained, intermediate, advanced, and athletes
Intervention
Resistance training prescriptions differentiated by training status (load, volume, frequency, exercise selection, rest, velocity, periodisation)
Findings
Resistance-training prescriptions should be status-dependent: novices train at 8-12 RM, 2-3 days/week; intermediate and advanced trainees need periodised programming across a wider RM range, 4-5 days/week with greater volume and variation. Optimal load shifts upward with training status: roughly 60% 1RM for novices, 80% for trained individuals, 85% for athletes.
Outcome measures
Maximal strength, muscle hypertrophy, muscular power, local muscular endurance
Limitations
Published 2009 and superseded in several respects by the ACSM 2026 overview of reviews, which found fewer prescription variables matter than previously assumed; expert consensus rather than systematic review; training-status categories defined pragmatically.
Original source
DOI: 10.1249/MSS.0b013e3181915670 · PMID: 19204579
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