What is the American College of Sports Medicine’s recommendation for resistance training frequency?

The American College of Sports Medicine recommends that adults engage in resistance training for all major muscle groups at least two non-consecutive days per week. This recommendation is based on research that shows this frequency is effective for improving muscular strength, endurance, and overall health benefits while allowing adequate recovery time for muscle groups.

Training on non-consecutive days helps to prevent overuse injuries and fatigue, optimizing muscle recovery and growth. This approach provides balanced training for the entire body and ensures that all muscle groups receive sufficient stimulus for strength development.

Other options suggest inadequate frequency, focusing excessively on a single session once a week or on specific muscle groups while ignoring others, which can lead to imbalances. Additionally, a daily intense training routine, while appealing for some athletes, is not aligned with general recommendations for safe and effective resistance training practices for the average adult. This balance is crucial for promoting both muscular health and functional movement capacity throughout life.