What is the American College of Sports Medicine's recommendation for resistance training frequency?

The American College of Sports Medicine recommends that adults engage in resistance training at least two non-consecutive days per week to optimize muscle strength and endurance. This frequency allows for adequate recovery time for the muscles involved, which is crucial for growth and repair after strenuous activity. Engaging in resistance training twice a week can help improve muscle mass, enhance metabolic function, and support overall physical health. This guidance is grounded in research showing that consistent, progressive resistance training is beneficial for maintaining muscle strength and overall fitness.

In contrast, training once a week may not provide sufficient stimulus for noticeable improvement in strength or endurance, while daily training could lead to overuse injuries without appropriate recovery. Training three to four times a week, while effective for some advanced individuals, is not the minimum standard established for general fitness maintenance. Thus, the recommendation strikes a balance between frequency and recovery, making it ideal for most individuals looking to enhance their strength training regimen.