The ACSM recommended exercise prescription for developing and maintaining muscular strength and endurance for health...

1 set of 8-12 repetitions using 8-10 exercises that train the major muscle groups of the upper and lower body.

2-3 sets of 10-15 repetitions using 80% of the 1 repetition maximum (RM) for exercises that train the major muscle groups of the upper and lower body.

2-3 sets of 8-12 repetitions alternating days between upper and lower body exercises.

1-2 sets of 8-15 repetitions using 50-85% of the 1 repetition maximum (RM) for exercises that train the major muscle groups of the upper and lower body.