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ACSM Flexibility Training Exercise Design Guidelines

The ACSM guidelines recommend that flexibility training programs should be tailored to an individual's lifestyle and needs. For most adults, flexibility training can help improve balance and posture. While flexibility may help reduce musculoskeletal injuries, the research does not conclusively support this. The guidelines recommend stretching major muscle groups 2-3 days per week, holding each static stretch for 30-60 seconds for older adults or 10-30 seconds for most adults, with 2-4 repetitions of each stretch.

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857 views1 page

ACSM Flexibility Training Exercise Design Guidelines

The ACSM guidelines recommend that flexibility training programs should be tailored to an individual's lifestyle and needs. For most adults, flexibility training can help improve balance and posture. While flexibility may help reduce musculoskeletal injuries, the research does not conclusively support this. The guidelines recommend stretching major muscle groups 2-3 days per week, holding each static stretch for 30-60 seconds for older adults or 10-30 seconds for most adults, with 2-4 repetitions of each stretch.

Uploaded by

Paulo Pires
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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ACSM Flexibility Training Exercise Design Guidelines

In the ACSM position stand, Garber et al. 2011 recommend that flexibility programs
(including static, dynamic, and PNF methods) should be designed specifically to meet the
needs and demands of each individual’s lifestyle. For most adults, flexibility training will
help to improve balance and postural stability. As well, the relationship between
flexibility and a reduction of musculoskeletal injury has not been substantiated in the
literature. Flexibility training guidelines are shown in Table 3.

Table 3. Flexibility Exercise Recommendations

Variable Evidence-Based Recommendation


Frequency ≥2-3 days/week of stretching the major muscles groups; greater
gains will be attained if done daily
Intensity Stretch to the point of slight discomfort or feeling of tightness in
muscle
Time 30-60 seconds of static stretching holds for older persons 10-30
seconds of static stretching holds for most adults
PNF Stretches 3-6 seconds of a muscle contraction at 20-75% of maximum
intensity followed by 10-30 seconds of an assisted stretch
Pattern 2-4 repetitions of each stretch is advocated
Volume Provide a total of 60 seconds of stretching time per target muscle
group for any stretching method utilized

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