Final answer:
The ACSM guidelines suggest 1-3 sets of 8-12 repetitions for most healthy adults to improve strength and power. As per the overload principle, increasing the number of sets places greater stress on muscles, leading to adaptations but should be done cautiously to avoid overtraining and injury.
Step-by-step explanation:
According to ACSM guidelines, the American College of Sports Medicine, for effective strength training and adherence to the overload principle, exercise intensity must increase over time. This principle suggests that in order to achieve continued muscle growth and strength adaptations, an individual may need to perform more sets of an exercise. Initially, ACSM recommends that most adults engage in one to three sets of 8 to 12 repetitions for healthy adults to improve strength and power. For middle-aged and older individuals aiming for improvement in strength, 10 to 15 repetitions are recommended.
With increasing sets, the muscles are subjected to greater stress, which is necessary to continue to drive adaptations. However, it is important to incrementally increase the number of sets to prevent overtraining, which can lead to increased fatigue, decreased performance, and a higher risk of injury. The overload principle must be applied cautiously, with careful attention to rest, recovery, and appropriate progression.