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For building strength, what does ACSM's 2026 position stand favor?

3 to 5 minutes between heavy sets.

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  1. Heavier loads and 2 to 3 sets ✔
  2. Only one light set
  3. Exactly 100 reps per exercise

Why: ACSM's 2026 update says strength is enhanced by loads of at least 80% of one-rep max and 2 to 3 sets, along with full range of motion.

Huh, didn't know that: Doing the exercise near the beginning of the session and training at least twice a week also enhance strength.

The dad joke
I rest 3 to 5 minutes between sets. Then 3 to 5 more admiring my set.
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References

Answer: Heavier loads and 2 to 3 sets. ACSM's 2026 update says strength is enhanced by loads of at least 80% of one-rep max and 2 to 3 sets, along with full range of motion.

  1. ACSM 2026 Position Stand on Resistance Training | PubMed pubmed.ncbi.nlm.nih.gov/41843416
    voluntary strength was enhanced by lifting heavier loads (≥80% one-repetition maximum), through a complete range of motion, for 2-3 sets
    Checked 2026-10-12.

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