What are the ACSM's recommendations for resistance training?

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The American College of Sports Medicine (ACSM) provides guidelines for resistance training that are based on research into the health benefits and effectiveness of such programs. The recommendation to engage in resistance training 2-3 times per week is ideal for most adults. This frequency allows for sufficient stimulus to improve muscular strength and endurance while also facilitating overall health benefits.

The guideline of having 48 hours of recovery between sessions is critical for muscle recovery and adaptation. This prevents overtraining and reduces the risk of injury, ensuring that the muscles have adequate time to repair and grow stronger. Overall, the ACSM's recommendations are designed to promote optimal health and fitness outcomes while also considering safety and recovery.

The other options do not align with the established guidelines; resistance training only once a week may not provide enough stimulus for significant improvements, engaging in daily resistance training without adequate recovery can lead to injuries and burnout, and focusing solely on high-repetition strength training neglects the benefits of a well-rounded approach that includes various rep ranges and intensities.

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