ACSM has issued a new Position Stand advising fitness professionals on the proper way to add load or resistance to an existing weight training regimen. “Progression Models in Resistance Training for Healthy Adults” was published in the February issue of Medicine & Science in Sports & Exercise.
The new position paper makes specific recommendations on developing appropriate training goals. It states that any progression program should be tailored to the individual; should use proper equipment; and should take place under the supervision of “trained strength/conditioning specialists.” In a section on program progression for older adults, the paper recommends that those wanting to enhance muscle size and strength should perform both single- and multiple-joint exercises, at slow to moderate lifting velocity, with one-to-two-minute rests between sets. Healthy older adults who want to increase power are advised to perform six to 10 reps, with light to moderate loading (40%-60% of maximum), at high-repetition velocity.
The entire position paper is available online and can be downloaded at www.acsm.org.