ACSM guidelines & Recommendations
FITT – VP Principle
Frequency – novice 2-3 days/ week, intermediate 3 days/week; advanced 4-6 days/week
Intensity – 40-50% of 1 RM sedentary individuals
Time (duration) – no recommended duration
Type (mode) – multijoint exercises affecting >1 muscle groups
Volume: 2-4 sets per muscle group, 8-10 reps, rest 2-3 minutes
Progression – high dependant on the individual and how they respond to training, gradual progression of frequency, intensity, time and type of exercise.