What is the recommended number of reps and sets according to ACSM?

The American College of Sports Medicine (ACSM) provides guidelines for resistance training that target a broad range of fitness goals, including strength, hypertrophy, and endurance. According to these guidelines, the recommended number of repetitions for most individuals aiming for general strength and conditioning is typically set at 8-12 reps per set. This range is effective in promoting muscle strength while also facilitating muscle growth and endurance adaptation.

Achieving one to two sets in a workout is often sufficient for beginners or those seeking to maintain their fitness levels, allowing them to focus on developing proper form and establishing a routine without overwhelming themselves. This approach helps ensure that individuals can safely progress over time as they increase their strength and confidence in performing exercises.

Other options presented suggest varying rep and set schemes, but they do not align with the widely recognized recommendations for most fitness populations, particularly those working towards general strength training goals.