Table 3

Different types of resistance training schemes according to the ACSM (https://www.acsm.org/docs/brochures/resistance-training.pdf)

Muscle strengthMuscle powerMuscle endurance
  • Load: 60%–70% 1RM for novice to intermediate; 80%–100% for advanced.

  • Volume: 1–3 sets of 8–12 repetitions for novice to intermediate; 2–6 sets of 1–8 repetitions for advanced.

  • Rest period: 2–3 min for higher intense exercises that use heavier loads; 1–2 min between the lower intense exercises with light loads.

  • Load: 30%–60% 1RM for upper body exercises; 0%–60% 1RM for lower body exercises.

  • Volume: 1–3 sets of 3–6 repetitions per exercise.

  • Rest period: 2–3 min for higher intense exercises that use heavier loads; 1–2 min between the lower intense exercises with light loads.

  • Load: lower than 70% of 1RM.

  • Volume: 2–4 sets of 10–25 repetitions.

  • Rest period: 30 s to 1 min between each set.

  • 1RM, one-repetition maximum; ACSM, American College of Sports Medicine.