The new strength training guidelines, in plain English

In 2026 the American College of Sports Medicine (ACSM) published its first update to its resistance training guidance in 17 years. Rather than one new experiment, it is an "overview of reviews": the expert panel pulled together 137 systematic reviews covering more than 30,000 people to work out what actually matters for strength, muscle size, power and everyday physical function in healthy adults.

The key recommendations

• Train all major muscle groups at least twice a week. The biggest jump in benefit comes from going from no strength training to some.
• For strength: heavier loads, around 80% of the most you can lift once, for 2–3 sets per exercise.
• For muscle size: more total weekly work, roughly 10 sets per muscle group per week.
• For power: moderate loads (about 30–70% of your one-rep max), lifted as fast as you can with control.
• Equipment is flexible. Bands, bodyweight and home workouts work. You don't need a commercial gym.

What didn't matter as much as people think

For average healthy adults, training to complete failure, choosing machines or free weights, and complex periodisation schemes did not consistently change results. They are tools you can use, not requirements.

What it means for you

• Pick a plan you can keep. Consistency over months beats the perfect programme you quit after three weeks.
• Match the method to your goal. Strength, size and power each respond to slightly different settings.
• Progress gradually. Add a little weight or a few reps over time while keeping good technique.
• Get help if you are new or returning from injury. A qualified coach can adapt the guidelines to your history and goals.

Source

American College of Sports Medicine. Position stand: resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults: an overview of reviews. Medicine & Science in Sports & Exercise, April 2026. Read the position stand