A couple of weeks ago, new guidance from the American College of Sports Medicine once again reinforced something I’m really passionate about:
👉 Strength training isn’t just important – it’s essential.
And perhaps even more importantly… it’s far simpler than many people think.
Who Are ACSM and Why Does This Matter?
The American College of Sports Medicine is one of the world’s leading authorities in exercise science, health, and performance.
Their recommendations are based on:
- Large-scale research
- Systematic reviews
- Real-world evidence
They help shape how fitness professionals coach, how programmes are designed, and even how healthcare approaches exercise.
So when they update their guidance, it’s worth paying attention, because it reflects what the latest science says actually works.
The 2026 Update: Strength Training
The latest publication is a major update:
“Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews” (2026)
- Based on 137 systematic reviews
- Involving 30,000+ participants
- The first major update since 2009
- One of the most comprehensive overviews of strength training to date
Here’s the link to the full report: https://acsm.org/resistance-training-guidelines-update-2026/ but I have summarised the key points below …
The Key Shift
Here’s the biggest takeaway:
Any strength training is better than none.
Even small amounts can improve:
- Strength
- Muscle mass
- Power
- Physical function
This marks a real shift away from rigid, “perfect” programming…
👉 and towards accessibility, consistency, and long-term results
Core Principles from the New Guidance
Consistency Over Complexity
- The most effective programme is the one you can stick to
- Simple, repeatable routines work
- You don’t need to overcomplicate things
Train Each Muscle Group Twice Per Week
- Still a key recommendation
- Strong evidence for both strength and muscle development
Clear (But Flexible) Training Targets
For strength:
- Heavier loads (around 80% of your max effort)
- 2–3 sets per exercise
For muscle tone and development:
- Around 10+ sets per muscle group per week
For power:
- Moderate loads (30–70%)
- Focus on moving with speed and intent
Weekly Volume Matters Most
- What you do across the whole week is what counts
- One “perfect” session isn’t the goal … consistency is
Full Range of Motion
- Better results when exercises are performed with control through a full range
- Technique still matters
Strength Training = Health Training
- Supports mobility, balance, and day-to-day function
- Strongly linked to healthy ageing
- Particularly important for women in midlife and beyond
Equipment Is Not a Barrier
- Bodyweight, bands, dumbbells, it doesn’t matter it all works
- You DON’T need a gym to get results
What This Means in Real Life
This is the part that really matters.
👉 Short, consistent sessions are effective
You don’t need long workouts. Even 10-20 minutes, done regularly, works.
👉 Two to three sessions per week is enough
You don’t need to train every day.
👉 Simple beats complicated
Repeatable workouts done consistently deliver results.
👉 Perfection isn’t required
Miss a session? It doesn’t matter. What you do across the week is what counts.
👉 Home or class – both work
You can build strength anywhere, with minimal equipment.
👉 Strength training should be a priority
Not an “extra”. Especially for long-term health.
👉 Quality still counts
Good technique, control, and full range of motion make a difference.
In a Nutshell
You don’t need the perfect workout.
👉 You need one you can stick to.
And that’s exactly why strength training matters more than ever, not because it’s complicated…but because it’s accessible, effective, and sustainable for life.
This is genuinely great news.
Because it means more people, especially women who may have felt unsure or overwhelmed, can start to see that strength training doesn’t have to be intimidating or time-consuming.
It just needs to be consistent.
Are you currently strength training regularly?
If not, come and join my classes. I teach strength training classes both online & face-to-face. These are varied workouts so you never get bored.
Please reach out if I can help with your fitness journey.