Evidence Statement |
Grade |
Strength training |
CON, ECC, and ISOM actions be included for novice, intermediate, and advanced training. |
A |
Training with loads ~60-70% of 1 RM for 8-12 repetitions for novice to intermediate individuals and cycling loads of 80-100% of 1 RM for advanced individuals. |
A |
When training at a specific RM load, it is recommended that a 2-10% increase in load be applied when the individual can perform the current workload for 1-2 repetitions over the desired number on two consecutive training sessions. |
B |
It is recommended that 1-3 sets per exercise be used by novice individuals. |
A |
Multiple-set programs (with systematic variation of volume and intensity) are recommended for progression to intermediate and advanced training. |
A |
Unilateral and bilateral single- and multiple-joint exercises should be included with emphasis on multiple-joint exercises for maximizing strength in novice, intermediate, and advanced individuals. |
A |
Free-weight and machine exercises should be included for novice to intermediate training. |
A |
For advanced strength training, it is recommended that emphasis be placed on free-weight exercises with machine exercises used to compliment program needs. |
C |
Recommendations for sequencing exercises for novice, intermediate, and advanced strength training include large muscle group exercises before small muscle group exercises, multiple-joint exercises before single-joint exercises, higher-intensity exercises before lower-intensity exercises, or rotation of upper and lower body or opposing exercises. |
C |
It is recommended that rest periods of at least 2-3 min be used for core exercises using heavier loads for novice, intermediate, and advanced training. For assistance exercises, a shorter rest period length of 1-2 min may suffice. |
B
C |
For untrained individuals, it is recommended that slow and moderate CON velocities be used. |
A |
For intermediate training, it is recommended that moderate CON velocity be used. |
A |
For advanced training, the inclusion of a continuum of velocities from unintentionally slow to fast CON velocities is recommended and should correspond to the intensity. |
C |
It is recommended that novice individuals train the entire body 2-3 d·wk−1. |
A |
It is recommended that for progression to intermediate training, a frequency of 3-4 d·wk−1 be used (based on how many muscle groups are trained per workout). |
B |
It is recommended that advanced lifters train 4-6 d·wk−1. |
C |
Muscle hypertrophy |
It is recommended that CON, ECC, and ISOM muscle actions be included. |
A |
For novice and intermediate training, it is recommended that moderate loading be used (70-85% of 1 RM) for 8-12 repetitions per set for 1-3 sets per exercise. |
A |
For advanced training, it is recommended that a loading range of 70-100% of 1 RM be used for 1-12 repetitions per set for 3-6 sets per exercise in a periodized manner such that the majority of training is devoted to 6-12 RM and less training devoted to 1-6 RM loading. |
A |
It is recommended that single- and multiple-joint free-weight and machine exercises be included in novice, intermediate, and advanced individuals. |
A |
For exercise sequencing, an order similar to strength training is recommended. |
C |
It is recommended that 1- to 2-min rest periods be used in novice and intermediate training; for advanced training, length of rest period should correspond to the goals of each exercise such that 2- to 3-min rest periods may be used with heavy loading for core exercises and 1-2 min may be used for other exercises of moderate to moderately high intensity. |
C |
It is recommended that slow to moderate velocities be used by novice- and intermediate-trained individuals; for advanced training, it is recommended that slow, moderate, and fast repetition velocities be used depending on the load, repetition number, and goals of the particular exercise. |
C |
It is recommended that a frequency of 2-3 d·wk−1 be used for novice training. |
A |
For intermediate training, the recommendation is similar for total-body workouts or 4 d·wk−1 when using an upper/lower body split routine. |
B |
For advanced training, a frequency of 4-6 d·wk−1 is recommended. |
C |
Muscle power |
The use of predominately multiple-joint exercises performed with sequencing guidelines similar to strength training is recommended for novice, intermediate, and advanced power training. |
B |
It is recommended that concurrent to a typical strength training program, a power component is incorporated consisting of 1-3 sets per exercise using light to moderate loading (30-60% of 1 RM for upper body exercises, 0-60% of 1 RM for lower body exercises) for 3-6 repetitions not to failure. |
A |
Various loading strategies are recommended for advanced training. Heavy loading (85-100% of 1 RM) is necessary for increasing force and light to moderate loading (30-60% of 1 RM for upper body exercises, 0-60% of 1 RM for lower body exercises) performed at an explosive velocity is necessary for increasing fast force production.
A multiple-set (3-6 sets) power program be integrated into a strength training program consisting of 1-6 repetitions in a periodized manner is recommended. |
B
A |
Rest periods of at least 2-3 min between sets for core exercises are recommended when intensity is high. For assistance exercises and those of less intensity, a shorter rest interval (1-2 min) is recommended. |
D
A |
The recommended frequency for novice power training is similar to strength training (2-3 d·wk−1). |
C |
For intermediate power training, it is recommended that either a total-body or upper/lower-body split workout be used for a frequency of 3-4 d·wk−1.
For advanced power training, a frequency of 4-5 d·wk−1 is recommended using predominantly total-body or upper/lower-body split workouts. |
C |
Local muscular endurance |
It is recommended that unilateral and bilateral multiple- and single-joint exercises be included using various sequencing combinations for novice, intermediate, and advanced local muscular endurance training. |
A |
For novice and intermediate training, it is recommended that relatively light loads be used (10-15 repetitions) with moderate to high volume. |
A |
For advanced training, it is recommended that various loading strategies be used for multiple sets per exercise (10-25 repetitions or more) in a periodized manner leading to a higher overall volume using lighter intensities. |
C |
It is recommended that short rest periods be used for muscular endurance training, e.g., 1-2 min for high-repetition sets (15-20 repetitions or more), less than 1 minute for moderate (10-15 repetitions) sets. For circuit weight training, it is recommended that rest periods correspond to the time needed to get from one exercise station to another. |
C |
Low frequency (2-3 d·wk−1) is effective in novice individuals when training the entire body. |
A |
For intermediate training, 3 d·wk−1 is recommended for total-body workouts and 4 d·wk−1 is recommended for upper/lower body split routine workouts. |
C |
For advanced training, a higher frequency may be used (4-6 d·wk−1) if muscle group split routines are used. |
C |
It is recommended that intentionally slow velocities be used when a moderate number of repetitions (10-15) are used. |
B |
If performing a large number of repetitions (15-25 or more), then moderate to faster velocities are recommended. |
B |
Motor performance |
It is recommended that multiple-joint exercises be performed using a combination of heavy and light to moderate loading (using fast repetition velocity) with moderate to high volume in periodized fashion 4-6 d·wk−1 for maximal progression in vertical jumping ability. The inclusion of plyometric training (explosive form of exercise involving various jumps) in combination with resistance training is recommended. |
B |
It is recommended that the combination of heavy resistance and ballistic resistance exercise (along with sprint and plyometric training) be included for progression in sprinting ability. |
B |
Older adults |
For further improvements in strength and hypertrophy in older adults, the use of both multiple- and single-joint exercises (free weights and machines) with slow-to-moderate lifting velocity, for 1-3 sets per exercise with 60-80% of 1 RM for 8-12 repetitions with 1-3 min of rest in between sets for 2-3 d·wk−1 is recommended. |
A |
Increasing power in healthy older adults include: 1) training to improve muscular strength, and 2) the performance of both single- and multiple-joint exercises for 1-3 sets per exercise using light to moderate loading (30-60% of 1 RM) for 6-10 repetitions with high repetition velocity. |
B |
Similar recommendations may apply to older adults as young adults, e.g., low to moderate loads performed for moderate to high repetitions (10-15 or more) for enhancing muscular endurance. |
B |
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