Send to

Choose Destination
J Strength Cond Res. 2003 May;17(2):350-5.

Energy cost of the ACSM single-set resistance training protocol.

Author information

Department of Exercise and Wellness, Arizona State University, East College, Mesa, Arizona 85212, USA.


The purpose of this study was (a) to assess the energy cost and intensity of a single-set resistance training (RT) protocol conducted according to the recent ACSM guidelines and (b) to compare obtained values to those recently reported as eliciting health benefits via endurance-based physical activity (PA). Twelve subjects, mean age 26.7 +/- 3.8 years, performed 1 set of a 15 repetition maximum (15 RM) for each of 8 RT exercises. Metabolic data were collected via a portable calorimetric system. Training intensity in metabolic equivalents (METS) was 3.9 +/- 0.4 for men and 4.2 +/- 0.6 for women (not significant). Total energy was 135.20 +/- 16.6 kcal for men and 81.7 +/- 11.1 kcal for women (p < 0.008). We concluded that the ACSM single-set, 8-exercise RT protocol is a feasible alternative for achieving moderate-intensity (3-6 METS) PA, but it is not sufficient to achieve a moderate amount (150-200 kcal) of PA.

[Indexed for MEDLINE]

Supplemental Content

Loading ...
Support Center