.png)
.jpg)
The American College of Sports Medicine is one of the leading authorities in exercise science. They released an updated position statement on resistance training for the first time since 2009.
This update brings together decades of new research to answer a simple question: what actually works for building strength, muscle, power, and overall function?
Here's a simplified breakdown of the key takeaways.
STRENGTH
Your muscle's ability to produce force.
- Heavier loads (80% of your 1-repetition maximum, or 1RM) are most effective for maximizing strength
- 2–3 sets per exercise
- At least 2 sessions per week
- Perform your most demanding lifts early in your workout
What this means: while heavier weights are ideal for peak strength, you can still get stronger with lighter loads, especially if you train with effort and consistency.
HYPERTROPHY
Increasing muscle size.
- Aim for at least ~10 sets per muscle group per week
- Moderate to wide loading range (~30–100% of 1RM)
- Train close to muscular fatigue ("near failure")
- At least 2 sessions per week
What this means: muscle growth is less about how heavy you lift and more about total volume and effort. This gives you flexibility - dumbbells, machines, bands, or bodyweight can all be effective.
POWER
Your ability to produce force quickly.
- Use lighter to moderate loads (30–70% of 1RM)
- Keep volume lower (generally ≤24 reps per exercise)
- Focus on speed and intent (move the weight quickly and explosively)
What this means: power training isn't just for athletes. It plays an important role in everyday tasks like climbing stairs, catching yourself during a fall, or reacting quickly.
PHYSICAL FUNCTION
How you move in daily life.
Resistance training has strong evidence for improving:
- Gait speed
- Sit-to-stand ability
- Balance
- More specific tasks, such as walking, running, or jumping, can be further improved with targeted, individualized training
What this means: strength training doesn't just build muscle; it directly improves how you move and function day to day.
It's estimated that only ~30% of American adults engage in muscle-strengthening activities at least 2 days/week, and nearly 60% do none at all! While this data comes from the U.S., similar trends are seen globally.
That's a problem, because resistance training supports:
- Muscle strength and mass
- Bone health
- Joint health
- Cardiovascular function
- Long-term independence as we age
It's particularly important for older adults and women, who are at higher risk of muscle and bone loss over time.
SIMPLE, REALISTIC TAKEAWAYS
- Doing something is always better than nothing
- Consistency matters more than perfect programming
- You can train effectively with any equipment (or none at all)
- Progressive overload (gradually increasing challenge) is key
- The best program is one that's individualized and sustainable
Want to learn more? Book an appointment with Julia Glaves at Great North Physiotherapy in Niagara-on-the-Lake. Schedule online at www.greatnorthphysio.ca or call 289-606-0966 to speak with our team.
Always consult a healthcare professional before starting a new exercise routine and prioritize consistency and good form for optimal benefits.
REFERENCES
https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/
https://acsm.org/resistance-training-guidelines-update-2026/
Currier, B. S., D'Souza, A. C., Singh, M. A. F., Lowisz, C. V., Rawson, E. S., Schoenfeld, B. J., Smith-Ryan, A. E., Steen, J. P., Thomas, G. A., Triplett, N. T., Washington, T. A., Werner, T. J., & Phillips, S. M. (2026). 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, 58(4), 851–872. https://doi.org/10.1249/MSS.0000000000003897
E3 Rehab Podcast episode: Updated ACSM Resistance Training Guidelines w/ Brad Currier https://open.spotify.com/episode/5vsXUWkSBayu8DjXxZYR0v?si=c57a9f13bd5c4633
Great North Physio
Contact Me
