Every prescription this platform generates traces back to one of these sources. If a guideline is superseded, that is shown, because using a replaced document is a real credibility risk.
ACSM replaced its resistance training position stand in April 2026, seventeen years after the previous one. Check the source before applying anything here to a client, and work within your scope of practice.
American College of Sports Medicine · 2026 Free full text
Current ACSM position stand, replacing the 2009 progression models stand. Strength: loads at or above 80% 1RM, 2-3 sets, at the start of the session, at least twice weekly. Hypertrophy: at least 10 sets per muscle group per week. Notably found that training to failure, equipment type, exercise complexity, set structure, time under tension and periodization did not consistently change outcomes - consistency and effort matter more than program cleverness.
Currier BS, Mcleod JC, Banfield L, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.
Read the source · doi:10.1249/MSS.0000000000003897 · PMID 41843416
Complete position stand on PubMed Central. The prescription tables sit under Summary of Evidence and Recommendations.
CSEP (Davenport et al., BJSM) · 2025 Free full text
At least 120 minutes per week of moderate-to-vigorous activity over four or more days, daily pelvic floor muscle training, and early light mobilisation progressing to harder work once incisions or tears have healed and lochia does not increase with activity.
Davenport MH, Ruchat SM, Neil-Sztramko SE, et al. 2025 Canadian guideline for physical activity, sedentary behaviour and sleep throughout the first year post partum. Br J Sports Med. 2025.
Read the source · doi:10.1136/bjsports-2025-109785 · PMID 40139673
The free CSEP guideline page carries the full recommendations. The peer-reviewed paper is the BJSM link.
Desmeules et al., JOSPT · 2025 Free abstract
Active exercise is the Grade A initial treatment. High-load programs did not outperform low-load; non-progressive resistance work did not beat sham. Progression and supervision carry the effect. Refer on after 12 weeks without improvement.
Desmeules F, Roy JS, Lafrance S, et al. Rotator Cuff Tendinopathy Diagnosis, Nonsurgical Medical Care, and Rehabilitation: A Clinical Practice Guideline. J Orthop Sports Phys Ther. 2025;55(4):235-274.
Read the source · doi:10.2519/jospt.2025.13182
Abstract is free on PubMed. The graded recommendation tables are in the JOSPT full text, which is paywalled.
Arthritis Society Canada · 2024 Free full text
Source of the two-hour pain rule: if joints hurt more than usual and take more than two hours to settle after activity, modify the activity. Modify, not stop.
Arthritis Society Canada. Physical Activity Guide. Toronto: Arthritis Society Canada.
Free client-facing guide. The two-hour rule is under Injuries from activity and arthritis.
Osteoporosis Canada (Morin et al., CMAJ) · 2023 Free full text
Balance and functional training at least twice weekly (strong recommendation); progressive resistance training at least twice weekly including back extensor and abdominal work (conditional).
Morin SN, Feldman S, Funnell L, et al. Clinical practice guideline for management of osteoporosis and fracture prevention in Canada: 2023 update. CMAJ. 2023;195(39):E1333-E1348.
Read the source · doi:10.1503/cmaj.221647 · PMID 37816527
Complete guideline on PubMed Central. The exercise recommendations are in the Exercise section of Recommendations.
Canadian Society for Exercise Physiology · 2021 Free full text
The current Canadian pre-participation screening tool, replacing the PAR-Q. Any YES answer directs the client to the Reference Document and, where indicated, to a physician or Qualified Exercise Professional before progressing.
Canadian Society for Exercise Physiology. Get Active Questionnaire and Reference Document. Ottawa: CSEP; 2021.
Downloads for the questionnaire and the Reference Document, in plain and fillable PDF, plus the pregnancy and postpartum versions.
Canadian Society for Exercise Physiology · 2020 Free full text
150 minutes per week of moderate-to-vigorous aerobic activity, muscle strengthening at least twice weekly, balance challenge for adults 65+, limit sedentary time to 8 hours, 7-9 hours of sleep.
Canadian Society for Exercise Physiology. Canadian 24-Hour Movement Guidelines for Adults aged 18-64 years: An Integration of Physical Activity, Sedentary Behaviour, and Sleep. Ottawa: CSEP; 2020.
The guideline text itself, free. Swap to the 65+ page for older adults, which adds the balance recommendation.
Bannuru et al., Osteoarthritis and Cartilage · 2019 Free abstract
Structured land-based exercise and education are CORE treatments for knee, hip and polyarticular OA. Aquatic exercise is recommended for knee OA but not for hip or polyarticular OA.
Bannuru RR, Osani MC, Vaysbrot EE, et al. OARSI guidelines for the non-surgical management of knee, hip, and polyarticular osteoarthritis. Osteoarthritis Cartilage. 2019;27(11):1578-1589.
Read the source · doi:10.1016/j.joca.2019.06.011
Abstract is free on PubMed and names the core treatments. Full guideline is behind the Elsevier paywall.
CSEP and SOGC (Mottola et al., BJSM) · 2019 Free full text
At least 150 minutes of moderate activity per week across at least three days, daily activity encouraged. Add pelvic floor muscle training daily to reduce urinary incontinence risk. Move off the supine position if it causes discomfort.
Mottola MF, Davenport MH, Ruchat SM, et al. 2019 Canadian guideline for physical activity throughout pregnancy. Br J Sports Med. 2018;52(21):1339-1346.
Read the source · doi:10.1136/bjsports-2018-100056 · PMID 30337460
The free CSEP guideline page carries the full recommendations and the infographic. The peer-reviewed paper is the BJSM link.
Willy et al., JOSPT · 2019 Free abstract
Exercise therapy is the Grade A treatment, and combined hip and knee work beats knee work alone for pain and function. Hip-focused work should come first in the early phase.
Willy RW, Hoglund LT, Barton CJ, et al. Patellofemoral Pain. J Orthop Sports Phys Ther. 2019;49(9):CPG1-CPG95.
Read the source · doi:10.2519/jospt.2019.0302
Abstract is free on PubMed. The graded recommendation tables are in the JOSPT full text, which is paywalled.
Martin et al., JOSPT · 2018 Free abstract
Clinicians should use eccentric loading of the calf as the Grade A intervention for midportion Achilles tendinopathy, progressed by symptom response rather than by a fixed calendar.
Martin RL, Chimenti R, Cuddeford T, et al. Achilles Pain, Stiffness, and Muscle Power Deficits: Midportion Achilles Tendinopathy Revision 2018. J Orthop Sports Phys Ther. 2018;48(5):A1-A38.
Read the source · doi:10.2519/jospt.2018.0302
Abstract is free on PubMed. The graded recommendation tables are in the JOSPT full text, which is paywalled.
International Society of Sports Nutrition · 2017 Free full text
1.4 to 2.0 g protein per kg bodyweight per day is sufficient for most exercising individuals; higher intakes help preserve lean mass during an energy deficit.
Jager R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
Read the source · doi:10.1186/s12970-017-0177-8 · PMID 28642676
Complete open-access position stand on PubMed Central. The intake range is in Position Statement point 2.
American Diabetes Association (Colberg et al.) · 2016 Free full text
2-3 resistance sessions per week on non-consecutive days (grade B), 150 minutes per week of moderate-to-vigorous aerobic activity with no more than two consecutive days off, and prolonged sitting broken with light activity every 30 minutes (grade C).
Colberg SR, Sigal RJ, Yardley JE, et al. Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care. 2016;39(11):2065-2079.
Read the source · doi:10.2337/dc16-1728 · PMID 27926890
Complete position statement on PubMed Central. The graded recommendations are in the summary table near the top.
Giangregorio et al., Osteoporosis International · 2014 Free full text
Progressive resistance training for all major muscle groups at least twice weekly, 2 sets at 8-12 RM, plus DAILY balance training accumulating about 2 hours per week. Avoid loaded spinal flexion and rotation, dropped weights, and fast supine-to-prone turns.
Giangregorio LM, Papaioannou A, Macintyre NJ, et al. Too Fit To Fracture: exercise recommendations for individuals with osteoporosis or osteoporotic vertebral fracture. Osteoporos Int. 2014;25(3):821-835.
Read the source · doi:10.1007/s00198-013-2523-2 · PMID 24281053
Complete consensus statement on PubMed Central. The exercise prescription is in the Recommendations section.
American College of Sports Medicine (Garber et al.) · 2011 Free abstract
The FITT-VP framework. Aerobic: at least 150 minutes per week of moderate activity, 30-60 minutes per day. Resistance: 40-50% 1RM for beginning older and sedentary persons, 60-70% for novice to intermediate, 10-15 reps for beginners.
Garber CE, Blissmer B, Deschenes MR, et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011;43(7):1334-1359.
Read the source · doi:10.1249/MSS.0b013e318213fefb
Abstract is free on PubMed and states the 150 min per week target. The FITT-VP tables are in the paywalled full text.
American College of Sports Medicine · 2009 Free abstract
Superseded by the 2026 stand but still the source of the classic novice numbers: 8-12 RM, 1-3 sets, 2-3 days per week full body, slow to moderate velocity, 2-10 percent load increments.
American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
Read the source · doi:10.1249/MSS.0b013e3181915670
Abstract is free on PubMed and carries the novice numbers. The full stand is behind the publisher paywall; superseded by the 2026 stand.
American College of Sports Medicine (Donnelly et al.) · 2009 Free abstract
The uncomfortable number a trainer should say out loud: 150-250 minutes per week prevents weight gain but produces only modest loss. More than 250 minutes per week is what produces clinically significant loss, and 200-300 minutes per week is associated with keeping it off. Resistance training does not by itself produce clinically significant weight loss.
Donnelly JE, Blair SN, Jakicic JM, Manore MM, Rankin JW, Smith BK. American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 2009;41(2):459-471.
Read the source · doi:10.1249/MSS.0b013e3181949333
Abstract is free on PubMed and carries the weekly-minutes thresholds. Full stand is behind the publisher paywall.
Mifflin, St Jeor et al., American Journal of Clinical Nutrition · 1990 Free abstract
The Mifflin-St Jeor equation, generally more accurate than Harris-Benedict in modern populations and the default for estimating resting energy expenditure in healthy adults.
Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247.
Read the source · doi:10.1093/ajcn/51.2.241
Abstract is free on PubMed. The equation itself is widely reproduced; the original 1990 paper is paywalled.