ACSM Publishes Updated Resistance Training Guidelines

The American College of Sports Medicine (ACSM) has published a new Position Stand summarizing resistance training recommendations for healthy adults — the first major update since 2009. 

The Position Stand synthesized findings from 137 systematic reviews representing more than 30,000 participants, offering the most comprehensive evidence-based guidance to date on how resistance training supports muscle strength, muscle size (hypertrophy), power, and physical performance across adulthood. 

The Position Stand emphasized that the most meaningful gains come from a simple shift: moving from no resistance training to any form of resistance training. While specific training variables can be tweaked, the primary goal for most adults should be regular participation in any form of resistance training. 

“The best resistance training program is the one you’ll actually stick with,” said Stuart M. Phillips, PhD, FACSM, an author on the Position Stand and Professor in the Department of Kinesiology at McMaster University. “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 full ACSM Position Stand, “Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews,” is available now in Medicine & Science in Sports & Exercise®.