New resistance training guidance

Resistance training is muscle work against a load — weights, bands or bodyweight — and the American College of Sports Medicine says adults should focus less on “perfect” routines and more on doing it regularly. (acsm.org) The group published its new position stand on March 17, 2026, calling it the first major update since 2009. The paper reviewed 137 systematic reviews covering more than 30,000 participants in healthy adults age 18 and older. (acsm.org; ncbi.nlm.nih.gov) The review found that resistance training improved strength, muscle size, power, endurance, gait speed, balance and other physical-function measures compared with doing no exercise. The studies it included covered programs lasting at least six weeks and as long as 52 weeks. (ncbi.nlm.nih.gov) For basic strength gains, the paper says heavier loads — at least 80% of a one-repetition maximum — work best, with 2 to 3 sets per exercise, full range of motion, and at least two sessions a week. A one-repetition maximum is the heaviest load a person can lift once with good form. (ncbi.nlm.nih.gov; acsm.org) For muscle growth, the review points to higher weekly volume, about 10 sets per muscle group. For power — the ability to move weight fast — it points to moderate loads, 30% to 70% of one-repetition maximum, with a fast lifting phase. (ncbi.nlm.nih.gov; acsm.org) The document also pulls against several gym habits that are often treated as rules. It says training to momentary muscle fatigue, using a specific type of equipment, and following complex periodization plans did not consistently change outcomes for the average healthy adult. (ncbi.nlm.nih.gov; acsm.org) That leaves more room for simpler programs. The American College of Sports Medicine said bands, bodyweight exercises and home-based routines can all produce meaningful gains in strength, hypertrophy and physical function, not just barbell programs in a gym. (acsm.org) Stuart M. Phillips of McMaster University, the paper’s chair, said in the college’s release that “the best resistance training program is the one you’ll actually stick with.” The position stand says programs should be individualized around goals, enjoyment and safety rather than a one-size-fits-all template. (acsm.org) The new guidance does not say advanced programming never matters. It says athletes and highly trained lifters may still need more specific plans, while most adults can make progress with regular sessions that match the goal of getting stronger, building muscle or moving faster under load. (acsm.org; ncbi.nlm.nih.gov)