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