The American College of Sports Medicine (ACSM) this week released its first major update in 17 years to its recommendations for resistance training, emphasizing that even minimal engagement with strength-based exercise can yield significant health benefits. The updated guidance, published as a Position Stand, synthesizes findings from 137 systematic reviews encompassing data from over 30,000 participants, establishing a new benchmark for evidence-based recommendations in the field.
The core message of the updated Position Stand, according to ACSM, is that consistency trumps complexity. Researchers found the most substantial gains approach from simply initiating any form of resistance training, rather than adhering to intricate or highly specialized programs. “The best resistance training program is the one you’ll actually stick with,” said Stuart Phillips, PhD, FACSM, a professor in the Department of Kinesiology at McMaster University and an author of 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 update arrives as scientific understanding of the importance of muscle health and its impact on aging has rapidly evolved. The previous ACSM Position Stand on resistance training for healthy adults was published in 2009, preceding a surge in research demonstrating the broad-reaching benefits of strength training. Phillips noted the new document “reflects that surge in evidence and expands its recommendations to include more people and more types of training than ever before.”
A key finding highlighted by the ACSM is the accessibility of effective resistance training. The updated guidelines de-emphasize the necessity of gym memberships or specialized equipment. Exercises utilizing elastic bands, bodyweight exercises, or simple routines performed at home can deliver measurable improvements in strength, muscle size, and overall physical function. This shift acknowledges that barriers to entry – such as cost or access – should not preclude individuals from experiencing the benefits of resistance training.
The ACSM Position Stand also moves away from rigid prescriptions, advocating for individualized programs tailored to personal goals, enjoyment, and safety. This approach recognizes that adherence is maximized when training is enjoyable and sustainable. While athletes and highly trained individuals may require more specialized programs, the guidance for the general adult population prioritizes long-term consistency over short-term intensity.
The full ACSM Position Stand has been published in the March 2026 issue of Medicine & Science in Sports & Exercise, offering a comprehensive resource for healthcare professionals and individuals seeking evidence-based guidance on resistance training.
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