This American College of Sports Medicine overview of 137 systematic reviews (>30,000 participants) found that resistance training significantly improved muscle strength, hypertrophy, power, and functional outcomes (eg, gait speed, balance) in healthy adults, with relatively few prescription variables meaningfully altering primary adaptations. Optimal gains were associated with higher loads (≥80% one-repetition maximum) for strength, greater weekly volume (≥10 sets) for hypertrophy, and moderate loads with lower volume for power, supporting flexible, individualized resistance training prescriptions performed at least twice weekly.

Source: Medicine & Science in Sports & Exercise