04/10/2026
The new 2026 ACSM resistance training position stand reinforces something important:
Results come from doing the basics well โ consistently.
A few of the biggest practical takeaways:
1. ๐ง๐ฟ๐ฎ๐ถ๐ป ๐ฎ๐ ๐น๐ฒ๐ฎ๐๐ ๐ฎ๐
/๐๐ฒ๐ฒ๐ธ
For general health and fitness, training all major muscle groups 2 or more days per week is enough to drive meaningful progress.
๐ฎ. ๐ ๐ฎ๐๐ฐ๐ต ๐๐ต๐ฒ ๐ฝ๐ฟ๐ผ๐ด๐ฟ๐ฎ๐บ ๐๐ผ ๐๐ต๐ฒ ๐ด๐ผ๐ฎ๐น
The guideline is clear that resistance training should be adjusted based on what you want most:
๐๐ผ๐ฟ ๐๐๐ฟ๐ฒ๐ป๐ด๐๐ต:
Use heavier loads
Think roughly 80%+ of 1RM, 2โ3 sets, and full range of motion.
๐๐ผ๐ฟ ๐ต๐๐ฝ๐ฒ๐ฟ๐๐ฟ๐ผ๐ฝ๐ต๐:
Your weekly volume matters most
A good target is around 10+ hard sets per muscle group per week.
๐๐ผ๐ฟ ๐ฝ๐ผ๐๐ฒ๐ฟ:
Use lighter to moderate loads and move with intent
Think about 30โ70% 1RM performed as fast as possible on the lifting phase.
๐ฏ. ๐๐ผ๐ป๐๐ถ๐๐๐ฒ๐ป๐ฐ๐ ๐บ๐ฎ๐๐๐ฒ๐ฟ๐ ๐บ๐ผ๐ฟ๐ฒ ๐๐ต๐ฎ๐ป ๐ฐ๐ผ๐บ๐ฝ๐น๐ฒ๐
๐ถ๐๐
You do not need an advanced split, complicated periodization plan, or the โperfectโ exercise selection to make progress.
๐ฐ. ๐ ๐ผ๐ฟ๐ฒ ๐๐ต๐ฎ๐ป ๐ผ๐ป๐ฒ ๐บ๐ฒ๐๐ต๐ผ๐ฑ ๐๐ผ๐ฟ๐ธ๐
Free weights, machines, bands, circuit training, and home-based resistance training can all be effective when programmed well.
๐ฑ. ๐ฆ๐๐ผ๐ฝ ๐ผ๐๐ฒ๐ฟ๐ฐ๐ผ๐บ๐ฝ๐น๐ถ๐ฐ๐ฎ๐๐ถ๐ป๐ด ๐ถ๐
The guideline suggests to work with exercises you enjoy and can repeat over time.
"Maintaining Healthy Lifestyles"
