Any strength training wins
A new comprehensive review of 137 studies found that any regular strength training—regardless of style or intensity—delivers significant health and functional benefits, so consistency matters more than perfection. Peloton just launched Jermaine Johnson’s 4‑Day Split on March 27, 2026, giving a guided, progressive program option for people who want structure and a realistic way to stay consistent. (thestar.com.my) (theclipout.com)
The American College of Sports Medicine issued a new Position Stand on resistance training on March 17, 2026 — its first major update since 2009. The Position Stand explicitly recommends training all major muscle groups at least twice per week as a primary adherence-focused goal for most adults. For strength, the guidance cites working at roughly 80% of one‑repetition maximum for about 2–3 sets per exercise, while hypertrophy recommendations target roughly 10 weekly sets per muscle group. Power development guidance calls for moderate loads (about 30–70% 1RM) with an emphasis on moving the weight quickly during the concentric phase, and the authors note that advanced techniques like constant training to failure and complex periodization are not necessary for the average adult. The Position Stand also highlights that nontraditional, home‑based modalities — elastic bands, bodyweight exercises and guided programs — produce meaningful strength and function gains outside of a gym setting. Peloton has added a new intermediate 4‑day split by instructor Jermaine Johnson to its program library, positioning that option between his existing 3‑day and 5‑day split offerings for members seeking mid‑week frequency and structure. Peloton notes its Split Training content is released to the Peloton Guide exclusively for the first seven weeks after release, and new programs must currently be joined from Peloton devices or the Peloton iOS/Android apps rather than the company website.
