Objective:

To update resistance training recommendations for healthy adults based on systematic reviews of randomized trials comparing resistance training with no exercise or alternative prescriptions.

Approach:

Key Findings:

• Standard resistance training improves muscle strength, hypertrophy, power, endurance, and physical function.
• Training at least 2 sessions per week with loads of at least 80% of one-repetition maximum enhances strength.
• Higher weekly volume (at least 10 sets per muscle group) is associated with greater hypertrophy.
• Power is enhanced by moderate loads (30% to 70% of one-repetition maximum) and Olympic-style weightlifting.
• Resistance training improves gait speed, balance, chair stand performance, and multicomponent function.
• Nontraditional approaches like circuit training, elastic band training, and home-based training also show benefits.

Interpretation:

Resistance training is effective for improving various aspects of muscle function and physical performance, with specific training variables influencing outcomes.

Limitations:

• Analysis provides pooled, group-level evidence without establishing specific program effectiveness.
• Much evidence derived from adults with limited training experience and small trials with methodological limitations.
• Insufficient data for some outcomes, including stair climbing and walking performance.

Conclusion:

Resistance training programs should be individualized, with clinically meaningful benefits achievable through various approaches, including home-based and lower-dose programs.

Sources:

• Medicine & Science in Sports & Exercise
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