The first major update to strength-training (or resistance-training) recommendations in 17 years asks us to adopt a workout plan that we can maintain long term. Even small amounts of resistance training can improve strength, increase muscle size, and enhance power. A good routine is key to better overall physical function.
The updated guidance, released by the American College of Sports Medicine (ACSM) as a Position Stand, is based on 137 systematic reviews involving more than 30,000 participants, making it the most extensive set of resistance training recommendations to date.
The latest update comes after 17 years; the last ACSM Position Stand on resistance training for healthy adults was published in 2009. Growing scientific interest in muscle health and aging has spurred waves of new research into how strength training affects long-term health and well-being.
“The best resistance training program is the one you’ll actually stick with,” says Stuart Phillips, distinguished professor in the Department of Kinesiology and an author on the Position Stand. “Training all major muscle groups at least twice a week matters far more than chasing the idea of a ‘perfect’ or complex training plan. Whether it’s barbells, bands, or bodyweight, consistency and effort drive results.”
The updated guidelines emphasize that the biggest benefits often come from a simple starting point. The transition from no resistance training to any regular activity can reap benefits for the body. While factors such as load, volume, and frequency can be tailored, what matters is discipline and building a routine that they can follow consistently.
Many of us believe that good exercise comes from access to a gym and gym equipment. However, new recommendations recognize that effective resistance training can be done at home, using elastic bands or bodyweight movements. A good at-home routine can still produce noticeable gains in strength, muscle size, and daily function.
According to Phillips, the “ideal” training is not bound by strict rules, and current evidence favors personal preferences, enjoyment, and the ability to maintain a routine over time. While athletes and highly trained individuals may still require specialized, sport-specific programs, most adults can choose a routine compatible with their lifestyle and stick to it, especially to stay strong, healthy, and capable as they age.
As the Jogging Baboon from the show BoJack Horseman said:
“It gets easier. Every day it gets a little easier. But you gotta do it every day — that’s the hard part. But it does get easier”.
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