The Latest Strength Training Research, Simplified

Joe Bocek

Park Fitness

One of the bigger fitness trends right now — and with good reason — is strength training (also referred to as resistance training or weight training).

Recently, the American College of Sports Medicine (ACSM) updated its position stand on resistance and weight training. This is the first major update since 2009, so it’s kind of a big deal.

If you aren’t familiar, ACSM is one of the most respected organizations in the fitness world. The organization sets evidence-based guidelines, certifies professionals, and influences industry standards. In short, it’s a major authority in fitness.

Updating its position stand is important because, with the rise of social media platforms like TikTok, Facebook and Instagram, there is a lot of varying information out there — and sometimes those pieces of information seem to contradict each other.

Having trusted governing bodies like this helps cut through the noise and allows the average person working on their fitness to save time, energy and even money.

This update is based on over 15 years of new research, including more than 130 systematic reviews and data from over 30,000 people. The biggest takeaway: resistance training works.

Some of the other takeaways highlight what doesn’t matter as much as we once thought, while others reinforce things we’ve already known. So, without further ado, here are some of the main takeaways from the new ACSM position stand:

If the goal is strength, heavier weights still matter.

For strength gains, you need to do a few challenging sets per exercise, train at least twice per week, and use relatively heavy loads.

This also means that as you get stronger and adapt to your training, your weight needs to increase along with your progress (as you get stronger, the weight should gradually get heavier).

If you want more muscle, total volume matters most.

Sets and reps matter, and how much total volume you complete across the week is more important than exactly how you structure it.

You don’t need huge amounts of training.

Even small amounts of resistance training can produce meaningful progress. This is especially important for those just getting started, as many feel they need the “perfect” or most intense program to see results.

Consistency is king.

The best workout is the one you’ll actually do and stick with. This may be the biggest takeaway: the focus should be on participation and consistency, not chasing the “optimal” program. You don’t need the most “advanced” types of training to get results.

So why does all of this matter?

Resistance training remains one of the most powerful tools we have to improve muscle function, overall health, and healthy aging. Remember, it matters more to get started with something now than to wait for the perfect plan.

And if you’re unsure where to begin or how to progress, talk to a trusted fitness coach or personal trainer.

Now go lift some weights!