In a safe resistance-training prescription, which statement best describes the key elements?

• A. High-volume, single-set sessions with 15–20 reps
• B. Training every day with maximal loads
• C. Only isolated muscle work, no major muscle groups
• D. Frequency 2–3 days/week, 8–12 reps per set, 1–3 sets

Answer: (D)

A safe resistance-training plan balances how often you train, how much work you do, and which muscles you train. The best statement reflects training two to three days per week, performing eight to twelve repetitions per set, and doing one to three sets per exercise. This combination provides enough stimulus for strength and muscle development while allowing adequate recovery, and it supports a balanced program that can include both multi-joint and accessory moves. It also allows for gradual progression by adding weight or sets over time. The other options push either daily maximal loading, excessive single-set endurance work, or isolation-only focus, which can increase injury risk or create imbalances.