American College of Sports Medicine updates strength training guidelines

The American College of Sports Medicine (ACSM) has released its first major update to strength training recommendations in 17 years. Based on an analysis of 137 systematic reviews involving over 30,000 adult participants, the new guidelines emphasize that any amount of resistance training provides significant health benefits, regardless of age.

Moving from a sedentary lifestyle to even minimal resistance exercise can improve muscle strength, lean mass, power, balance, and functional mobility. The findings suggest that consistency and adherence are more critical than following complex or rigid protocols. Resistance training can include various methods such as bodyweight exercises, elastic bands, free weights, or gym machines.

Experts note that for most adults, the primary goal should be regular movement rather than seeking a perfect training regimen. While variables like load and volume remain important for specific performance goals, the updated consensus aims to lower barriers to entry by highlighting that even simple activities, such as standing up from a chair, contribute to strength gains.