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Weight Training - Weekly Requirements To Build Muscle & Strength

Weight Training - Weekly Requirements To Build Muscle & Strength

The recommended minimum weight training according to the ACSM is one set of 8 -12 repetitions of eight to ten exercises that work the major muscle groups at least 2 times per week. Studies have shown that strength training twice per week resulted in a 21% increase in strength. Increasing the training sessions to three times per week resulted in a 28% increase in strength only 7% more than the twice per week group or 75% of what could be accomplished in a three session week.

Fitness Guide & Training Manual - Main Page

Content Provided by International Fitness Association