Home Home Page

NEWS RELEASE

For immediate release:
February 7, 2002

For information or for interviews contact:
Christa Dickey, Department of Communications and Public Information
(317) 637-9200

ACSM RELEASES NEW POSITION STAND ON
RESISTANCE TRAINING PROGRESSION
New information on rate of increase in weight training

INDIANAPOLIS--The American College of Sports Medicine (ACSM) has released a new Position Stand, Progression Models in Resistance Training for Healthy Adults, which addresses the topic of adding weight or resistance to an already established lifting or resistance regimen. Exercise science and medical professionals recommend progression-continued improvement-for healthy adults for health, functional ability and optimal quality of life. The paper makes specific recommendations, noting that progression can improve muscular fitness and such variables as balance, flexibility and coordination.

The statement, which is published in the February, 2002 issue of Medicine & Science in Sports & Exercise®, ACSM's official monthly journal, extends the initial guidelines already provided by ACSM in The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness and Flexibility in Healthy Adults. The new paper addresses the development of specific, appropriate training goals as a means to progression. Noting that any progression program should be individualized, using the right equipment and involving trained strength/conditioning specialists, the authors have outlined where to begin according to training status.

Progression, applied here, means the gradual increase of overload placed on the body during training. Continued improvement requires systematic increase, which can be accomplished in several ways. Increase the load, add repetitions, alter the speed of the repetitions according to program goals, shorten or expand the rest period between sets, increase the volume of overall work, or combine any of these, say the authors. They emphasize variation of volume and intensity for long-term progression. Both linear and non-linear periodization, or variability, may be used for effective variation of exercise. Linear refers to a high initial training volume (number of repetitions and sets) and low intensity (less weight), gradually progressing to lower volume and higher intensity (more weight). Non-linear periodization enables variation by rotating different loading schemes for the core exercises of different parts of the body over a seven-to-ten-day cycle. Training progression is important to muscle strength, size/shape, power and endurance.

Muscle strength results from the proper activation of specific muscle fibers, which are recruited in response to the demands of the resistance-training program. Both concentric (shortening) and eccentric (lengthening) action should be incorporated into beginning and intermediate strength training protocols. Greater loading is needed for progression as well, and variety seems to be the key here. ACSM now recommends that new and intermediate lifters use 60-70 percent of their maximum capacity for one lift, and that they progress at a rate of two to ten percent increase, depending on the muscle group involved. Volume, which is the product of load and number of repetitions, should be low for beginners and increase systematically (but not dramatically) to best increase muscle strength. Choice of exercise should include single-joint--as arm curls for biceps using the elbow joint--and multiple-joint--as a squat for the hamstrings, hip flexors and quadriceps using the hip, knee and ankle joints--exercises, with emphasis on multiple-joint movements. Although weight machines are regarded as safe and easy to use, ACSM recommends that a combination of free weights and machines be used in a beginning weight-training program. Emphasis on free weights is advised for advanced strength training. The sequencing of exercises is important in gaining strength. The recommended sequence is large before small, multiple-joint before single-joint and higher- before lower-intensity exercises.

Increased muscle size and shape, or hypertrophy, results from an accumulation of proteins. Similar to training for strength, the action, loading and volume, exercise selection and order, rest periods, repetition, velocity and frequency should be low to moderate for the beginning and intermediate lifter, and be increased to produce greater hypertrophy in the advanced lifter.

Muscular power is important to both sports and functional ability. Power increases when the muscle produces the same amount of work in a shorter time or more work in the same time. To increase power, ACSM recommends predominantly multiple-joint exercises in the same sequence as for strength training for novice, intermediate and advanced lifters. Progression for power enhancement uses various loading strategies in a variable manner, and depends upon the specific goals of the lifter. Rest periods and frequency should be the same as those for muscle strength.

Muscular endurance, or the ability of a muscle to produce a maximum number of repetitions with a specific training load, is enhanced by long duration sets and shorter recovery time between sets. ACSM recommends that both single and multiple sets be included, targeting specific muscle groups and using varied sequencing combinations. Light loads and increased repetitions are recommended, as well as shorter rest periods between sets. Frequency should be the same as for hypertrophy training, but with intentionally slow velocity and moderate repetitions for enhanced endurance results.

The paper includes a short section on motor performance and its relationship to progression in resistance training, especially where it concerns the vertical jump, sprint speed, and other sport-specific activity. Implications in everyday life for motor performance include stair climbing, balance and a host of other activities.

Concluding with an important section on weight-training progression for older adults, the paper advises the use of both multiple- and single-joint exercises and slow to moderate lifting velocity with one to two minutes of rest between sets to enhance muscle strength and size. For increasing power, healthy older adults should use strength training plus light to moderate loading (40-60 percent of maximum) for six to ten repetitions at high repetition velocity.

An easy-to-interpret table accompanies the paper. ACSM strongly urges that trained and competent strength and conditioning specialists be involved in the process of exercise prescription for resistance training progression for improved health, fitness and physical performance.

The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 18,000 International, National and Regional members are dedicated to promoting and integrating scientific research, education and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health and quality of life.

NOTE: Medicine & Science in Sports & Exercise® is the official journal of the American College of Sports Medicine, and is available from Lippincott, Williams & Wilkins at 1-800-638-6423. For a complete copy of the Position Stand, visit ACSM online at www.acsm.org. To speak with a leading sports medicine expert on the topic, contact the Department of Communications and Public Information at 317-637-9200.