THE ACSM’S REVISED STAND ON RESISTANCE TRAINING

Has Anything Changed? 

Resistance training is an essential component of fitness and has become increasingly more prevalent in maintaining general fitness and functionality in the past few decades. 

It has been announced by The American College of Sports Medicine (ACSM) in their Annual Meeting, held in Salt Lake City, UT, that they had recently revised their position statement on strength and resistance training since their last update in 2009. Research on the topic of resistance training has greatly expanded within that timeframe, including over 30,000+ participants, to provide evidence-based exercise standards for all adults. With these findings over the past sixteen (16) years of clinical studies, there were several things that should be considered for discussion.  

Prioritize Consistency Over Complexity

• The most significant benefits to muscle function, size, and health come from simply transitioning from “no exercise” to “any exercise”. 

• While specific variables can be adjusted and altered, the primary goal for most active adults should be regular participation in resistance training at ANY capacity. 

Tailor Loading and Training Volume to Specific Goals 

• While there are many styles of weightlifting that work, you should optimize results by adjusting your approach: 

  • Strength: Lift heavier loads (80% of your One-Rep-Maximum (1RM) for 2-3 sets per exercise. 

  • Muscle Growth (Hypertrophy): Aim for higher weekly volume (roughly 10 sets per muscle group). 

  • Power Training: Use moderate loads (30-70% of your One-Rep-Maximum (1RM) and emphasize moving the weight as quickly as possible during the lifting (concentric) phase. 

Individualization is More Important Than Rigid Rules 

• The new guidelines move away from “one-size-fits-all” exercise programming. 

• Programs should be individualized based on personal goals, enjoyment, and safety to maximize long-term adherence. 

• If a program is too demanding to maintain, it loses its effectiveness. 
  

Advanced Techniques are Optional

• Many popular training concepts are not necessary for general health and fitness. 

• Training to momentary muscle failure, using specific types of equipment (machines vs. free weights) and complex periodization (systematic variation) did not consistently impact outcomes for the average healthy adult. 

Non-Traditional Training is Highly Effective

• Evidence shows that non-traditional methods such as elastic bands, bodyweight exercises, and home-based routines yield marked benefits in strength, hypertrophy, and physical function. 

What It All Means

The take-home message from all that information is that the best resistance training program is the one you will enjoy doing! This provides more intrinsic motivation for including resistance training because it makes it more enjoyable for the individual, rather than a copy-paste of an exercise routine that might be great for one individual but not helpful for someone else. 

• The most critical step for health is to engage all major muscle groups at least twice per week. 

• Whether using heavy barbells, resistance bands, or bodyweight, the effort and consistency put into your routines will generate more significant results than following a perfect, complex formula. 

• Start at the right level, choose an enjoyable method, and focus on progressing effort over time. 

And if you’re looking for a bit of guidance or help getting started? Our awesome trainers are here to help!