// HACKER NEWS — CYBERSECURITY
Resistance Training Prescription for Muscle Function, Hypertrophy in Health
Address for correspondence: Stuart M. Phillips, PhD, Department of Kinesiology, McMaster University, 1280 Main Street West, Hamilton, ON L8S 4K1, Canada; E-mail: phillis@mcmaster.ca.
Received 2025 Feb; Accepted 2025 Sep; Issue date 2026 Apr.
This is an open-access article distributed under the terms of the Creative Commons Attribution-Non Commercial-No Derivatives License 4.0 (CCBY-NC-ND), where it is permissible to download and share the work provided it is properly cited. The work cannot be changed in any way or used commercially without permission from the journal.
The aim of this overview of reviews was to determine the impact of resistance training (RT) prescription on muscle function and hypertrophy, utilizing evidence synthesis methods. It updates the American College of Sports Medicine 2009 Position Stand, “Progression models in resistance training for healthy adults.”
Ovid MEDLINE(R) ALL, Ovid Emcare, Ovid Embase, Cochrane Database of Systematic Reviews, EBSCOhost SPORTDiscus, and Web of Science Core Collection current to October 2024.
Eligible systematic reviews synthesized randomized trials of healthy adults (≥18 yr) who completed RT (≥6 wk; range: 6–52 wk), compared with a group that completed no exercise or an alternative RT program, and reported the change in muscle function, size, or physical performance.
We synthesized data from 137 systematic reviews (>30,000 participants). Compared with no exercise (control), RT significantly improved muscle strength, size (hypertrophy), power, endurance, contraction velocity, gait speed, balance, and multiple physical function outcomes. Few RT prescription (RTx) variables affected primary adaptations. However, voluntary strength was enhanced by lifting heavier loads (≥80% one-repetition maximum), through a complete range of motion, for 2–3 sets, at the beginning of training sessions, and ≥2 sessions/wk. Muscle hypertrophy was enhanced by higher volumes (≥10 sets/wk) and eccentric overload. Power was enhanced by moderate loads (30%–70% one-repetition maximum), low-to-moderate volume (≤24 repetitions⋅sets), Olympic-style weightlifting, and power RT (fast concentric phase). Power RT enhanced physical function. Training to momentary muscle fatigue, equipment type, exercise complexity, set structure, time under tension, blood flow restriction, and periodization did not consistently impact training outcomes.
Healthy adults should perform progressive RT, with variable prescription consistent with our findings, to improve muscle function, size, and physical performance. Muscle strength, hypertrophy, power, and certain components of physical function can be enhanced by manipulating the RT variables highlighted.
Keywords: HYPERTROPHY, PHYSICAL FUNCTION, RESISTANCE TRAINING, SKELETAL MUSCLE, STRENGTH
Exercise is crucial for health throughout the human lifespan, and muscle strength and function are essential components of fitness. Resistance training (RT), also known as strength or weight training, is a specialized method of physical conditioning in which muscles are exercised by contracting against external resistance, such as free weights, machines, resistance bands, water, or body weight, through isometric, isotonic, or isokinetic actions, progressively increasing force output to improve muscular strength, power, endurance, and overall health and sports performance. The benefits of RT are being increasingly appreciated as health-promoting behavior (1,2), but were perhaps first documented to be beneficial beyond personal strength development by Captain Thomas DeLorme, who recognized the benefits of RT in wounded soldiers (3). Beyond the hallmark improvements in skeletal muscle mass and function, the benefits of engaging in RT include reduced mortality and risk for and management of cardiovascular disease, cancer, and diabetes (4–6), reduced depression (7,8), and improved sleep quality (9).