The first major update to resistance training recommendations in 17 years delivers a straightforward message: Even small amounts of resistance training can improve strength, increase muscle size, enhance power and support overall physical function.
The updated guidance, released by the American College of Sports Medicine (ACSM) as a Position Stand, is built on 137 systematic reviews covering more than 30,000 participants. This makes it the most extensive and evidence-based set of resistance training recommendations to date.
“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 last ACSM Position Stand on resistance training for healthy adults was published in 2009, before a wave of new research on how strength impacts long-term health and well-being.
A key takeaway from the updated guidelines is that the biggest benefits often come from a simple starting point. Transitioning from no resistance training to any regular activity can lead to meaningful improvements. While factors such as load, volume and frequency can be adjusted, experts say the main priority for most adults should be building a routine they can follow consistently.
The full ACSM Position Stand is available at acsm.org.
Source: Science Daily
