According to the ACSM (2018), what is the recommended frequency for resistance training?

The recommended frequency for resistance training, as outlined by the American College of Sports Medicine (ACSM) in 2018, is two to three days per week. This frequency is conducive to effectively promoting muscle strength and endurance among various populations, including both beginners and experienced individuals.

Engaging in resistance training on two to three separate days allows for adequate recovery time between sessions, which is essential for muscle repair and growth. This balance helps prevent overtraining while maximizing the benefits of resistance exercises. Furthermore, such a frequency can be easily integrated into a well-rounded fitness program that may also include cardiovascular and flexibility training.

In contrast, resistance training once a week may not suffice for most individuals to achieve significant progress, while three to four days may be excessive for beginners or those not conditioned for frequent training. Daily training could lead to inadequate recovery and increased risk of injury, especially in the absence of varied intensity levels and muscle group targeting. Thus, the recommendation of two to three days per week strikes a practical and effective balance for promoting overall muscular fitness.