The first major update to strength training recommendations in 17 years sends a straightforward message. Even small amounts of strength training can improve strength, increase muscle size, increase power, and support overall body function.
The latest guidance, published by the American College of Sports Medicine (ACSM) as a position stand, is built on 137 systematic reviews involving more than 30,000 participants. This makes it the most extensive, evidence-based resistance training recommendation to date.
“The best strength-training programs are the ones you can actually stick to,” says Stuart Phillips, distinguished professor in the Department of Kinesiology and author of “Position Stand.” “Training all major muscle groups at least twice a week is far more important than chasing the idea of the ‘perfect’ or complicated training plan. Whether it’s with a barbell, band, or bodyweight, consistency and effort will drive results.”
Latest guidance reflects the proliferation of strength research
This update comes after years of increasing scientific interest in muscle health and aging. The last ACSM position stand-on resistance training for healthy adults was published in 2009, before a flurry of new research into how muscle strength impacts long-term health and well-being.
“The new document reflects this proliferation of evidence and expands the recommendations to include more people and more types of training than ever before,” Phillips says.
The key takeaway from the latest guidelines is that the greatest benefits often come from simple starting points. Moving from non-resistance training to regular activity can lead to meaningful improvements. While factors like load, amount, and frequency can be adjusted, experts say the main priority for most adults is to build a routine that they can follow consistently.
You don’t need a gym to build strength and muscle
Another important change in recommendations is the recognition that effective strength training does not require access to a gym. Exercises with elastic bands, bodyweight exercises, or even simple routines at home can produce measurable increases in strength, muscle size, and daily functioning.
Phillips said strict rules about the “ideal” training regimen are no longer supported by current evidence. Instead, personal preference, enjoyment, and ability to maintain a routine over the long term are most important. This approach is especially important for adults who want to remain strong, healthy, and competent as they age.
Prioritize consistency over complexity
Athletes and highly trained individuals may require more specialized and sport-specific programs. But for most adults, the guidelines are clear. Choose a strength training routine that fits your lifestyle and stick to it for the long term.
Complete ACSM position stands are available now. Medicine and Science in Sports and Exercise.
