What is the recommended frequency for strength training according to the ACSM?

The American College of Sports Medicine (ACSM) recommends that adults engage in strength training at least two days per week. This frequency is beneficial for improving muscle strength and endurance, enhancing overall physical performance, and aiding in the prevention of musculoskeletal injuries. Strength training performed twice a week allows for adequate recovery time between sessions while promoting the development of all major muscle groups.

This recommendation is supported by research indicating that two sessions per week provide sufficient stimulus for muscle adaptation without overtraining, especially for those who are starting or returning to a fitness routine. The two-day guideline balances the need for consistency in training with the body's need for recovery, leading to effective progress in strength and fitness.