Resistance Training Prescription for Muscle Function, Hypertrophy in Health

A review of 137 systematic studies involving over 30,000 healthy adults found resistance training markedly improves strength, hypertrophy, power, endurance, gait speed, balance and other functional outcomes compared with no exercise. Maximal strength gains require ≥80% 1RM loads, full range of motion, 2–3 early sets and ≥2 weekly sessions; hypertrophy benefits from ≥10 weekly sets and eccentric overload; power improves with 30-70% 1RM, low-to-moderate volume, and fast-concentric or Olympic-style protocols. Effects of fatigue training, equipment type, exercise complexity, time under tension, blood-flow restriction and periodization were inconsistent.