The American College of Sports Medicine has updated its resistance training guidelines for the first time in 17 years, emphasizing the importance of consistency and effort over specific variables like frequency or equipment. The guidelines highlight that any resistance training is beneficial and focus on building muscle size through increased sets and controlled lowering of exercises, contributing to functional longevity.
If you want to build muscle size, ACSM ’s new guidelines say to increase your sets and focus on the lowering part of the exercise. — FilepicIt reflects a critical shift in health science, moving beyond just cardiovascular health to focus on functional longevity, or healthspan i.e. the years lived in good health and independence, free from chronic illness and disability.
In its first update in 17 years, the American College of Sports Medicine last month revised its resistance training guidelines, with new recommendations for healthy adults. It offers the most comprehensive evidence-based guidance to date on how resistance-training supports muscle strength, muscle size , power and physical performance across adulthood.
ACSM, the leading global authority on evidence-based strength training guidelines, states that the most meaningful gains come from a simple shift: moving from no resistance training to any form of it. Resistance training, also known as strength or weight training, is a physical conditioning method where muscles are exercised by contracting against external resistance, such as free weights, machines, resistance bands, water or body weight.
Published as a Position Stand, researchers pulled together findings from numerous prior studies to identify the most well-supported evidence. Specifically, they analysed 137 systematic reviews, including data from more than 30,000 adult participants. Surprisingly, some of the key variables people typically associate with resistance training appear to matter far less. Things like training frequency, load, volume, exercise selection and equipment type were all found to be less important than overall consistency and effort.
More importantly, it debunks several outdated “rules” such as training until failure, needing different equipment and variety to progress faster, and beginners requiring different training programmes compared to seasoned or advanced practitioners. Key takeawaysHere are some of ACSM’s new recommendations: >Move away from standard programmes; instead workout regimes should be individualised based on personal goals, enjoyment and safety to maximise long-term adherence.
>To develop strength, lift heavy weights for two to three sets of each exercise. Also, make sure you complete the full range of motion. >To grow your muscle size , do more total sets and focus on the lowering part of the lift , which will help muscles grow.
>To develop power, use lighter to moderate weights and lift as fast as you can, like in Olympic weightlifting. >You don’t need a traditional gym setting or special machines to see results – non-traditional training is equally effective. Utilising tools such as elastic bands, bodyweight exercises and home-based routines yields marked benefits in strength, hypertrophy and physical function.
Of course, if you are an athlete or a highly trained individual, you would still require specific programmes but for the average adult, anything goes. So don’t delay – go find a routine that works for you. Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my.
The information contained in this column is for general educational purposes only. Neithernor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information.and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
Resistance Training ACSM Muscle Growth Fitness Guidelines Healthspan
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