The American College of Sports Medicine (ACSM) has released their first new strength training guidelines in 17 years. The gold standard in all things strength, the ACSM reviewed over 130 systematic reviews with more than 30,000 participants to answer the questions we all have about how to get the most out of strength training. For those that want a very deep dive into the science, the report can be found at: https://journals.lww.com/acsm-msse/fulltext/2026/04000/american_college_of_sports_medicine_position.21.aspx. For those that want the highlights, here are some of my takeaways from the new guidelines.
- Do 1-2 more reps. If you get to the end of a set, ask yourself, can I do a few more repetitions? Those last few reps are where you really begin to see strength gains as you stress that muscle to the max.
- Consistency is KEY. Strength train at least twice per week. Aim to get 10 sets total per body part each week. Remember to skip a day in-between body parts. For example, if you do exercises for your legs on Monday, don’t train your legs again until Wednesday.
- A variety of tools can build strength. As long as you are stressing the muscle, with stretch bands, kettle bells, dumbbells, or your own body weight, you can gain strength.
- Use good form. It is important to stress the muscle with heavy weight – BUT – it should never be too heavy to sacrifice good form.
Don’t miss another great blog: Subscribe Now