Fitness: Recommendations for Resistance Training Exercise

1. Perform a minimum of 8 to 10 exercises that train the major muscle groups
   -Workouts should not be too long.
   -Programs longer than one hour are associated with higher dropout rates.
2. Perform one set of 8 to 12 repetitions to the point of volitional fatigue
   -More sets may elicit slightly greater strength gains but additional improvement is relatively small
3. Perform one set of 8 to 12 repetitions to the point of volitional fatigue
   -More sets may elicit slightly greater strength gains but additional improvement is relatively small
4. Perform exercises at least 2 days per week
   -More frequent training may elicit slightly greater strength gains but additional improvement is relatively small
5. Adhere as closely to the specific exercise techniques
6. Perform exercises through a full range of motion
   -Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort
7. Perform exercises in a controlled manner
8. Maintain a normal breathing pattern
9. If possible, exercise with a training partner
   -Partners can provide feedback, assistance, and motivation

"American College of Sports Medicine Recommendations and Position Stand"