New ACSM strength rules

The American College of Sports Medicine released its new Position Stand on resistance training on March 17, 2026—the first major update since 2009—after synthesizing 137 systematic reviews covering more than 30,000 participants. (acsm.org)) The document gives numeric prescriptions: for maximal strength it recommends loads around ≥80% of one‑rep max for 2–3 sets per exercise, for hypertrophy it cites roughly 10 weekly sets per muscle group, and for power it suggests 30–70% 1RM with an emphasis on fast concentric actions. (acsm.org)) The authors concluded several common practices lack consistent benefit for average healthy adults—examples listed include that training to momentary failure, instability (unstable‑surface) training, machines versus free weights, and complex periodization did not reliably alter outcomes. (acsm.org)) The Position Stand, titled “Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults,” was chaired by Stuart M. Phillips, PhD, FACSM, names coauthors including Brad S. Currier and Brad J. Schoenfeld, and is slated for the April 2026 issue of Medicine & Science in Sports & Exercise. (r2.magickimg.com)) ACSM also highlights that nontraditional approaches—elastic bands, bodyweight and home‑based routines—produce measurable gains, and the college published an accompanying infographic and slide deck to help practitioners apply the new guidance. (acsm.org)) Mainaining programs covered in recent fitness coverage typically call for very small surpluses (about 100–200 calories above maintenance), two heavy sessions per week plus at least one higher‑rep session, and planned progression every two weeks—recommendations that mirror the Position Stand’s emphasis on tailored progressive overload and simple, sustainable schedules. (health.yahoo.com))