The New Strength Training Guidelines & What They Mean For You 🏋🏻‍♀️

By Natalie Costanzo, Accredited Exercise Physiologist (AEP)

If you've ever felt overwhelmed by the gym....the conflicting advice, the "you have to lift heavy or it doesn't count" energy, the pressure to follow some perfectly periodised 12-week program, or you have a particular condition and are receiving confusing messaging from your GP, friends, algorithm... I have the best news for you.

The scientific guidelines have just been updated with something I've believed for a long time, and I've witnessed consistently during my time working with people and their bodies: you don't need to make it complicated. 2 high-effort, good quality strength training sessions in a week is enough to build and maintain strength and muscle mass. And the science is now clear, that home- based strength training positively influences our muscle mass.

The American College of Sports Medicine (ACSM) has published its first major strength training update in 17 years. Drawing on 137 systematic reviews and data from over 30,000 participants, it's the most comprehensive look at resistance training evidence we've ever had in one place.

I've broken down the key findings for you below.

🎙️ The Headline Finding: Consistency Beats Complexity

The single most important takeaway from these guidelines? The most meaningful gains come from a simple shift — moving from no resistance training to any form of resistance training.

As lead researcher Professor Stuart Phillips from McMaster University put it: "The best resistance training program is the one you'll actually stick with. Training all major muscle groups at least twice a week matters far more than chasing the idea of a 'perfect' or complex training plan."

🎯 Goal-Specific Recommendations

The guidelines provide clear prescriptions depending on what you're specifically training for:

🏋️ For Strength: Lift heavier loads — around 80% of your one-repetition maximum — for 2–3 sets per exercise, at least twice per week. Full range of motion matters, and prioritise these exercises at the start of your session.

💪 For Muscle Size (Hypertrophy): At least 10 sets per muscle group per week is the key driver, with a dose-response relationship — meaning that more weekly volume generally produces more hypertrophy. Critically, load is less important than previously thought: anywhere from 30% to 100% of your max produced similar muscle growth when total volume and effort were sufficient. This is a game-changer for anyone who can't — or doesn't want to — lift heavy.

⚡ For Power and Function: (especially important as we age): Moderate loads of 30–70% of your max, moved as fast as possible during the lift produced the greatest power adaptations — and power training showed the most consistent improvements in walking speed, balance, and everyday movement. For my older patients and clients especially, this is everything.

💚 Why This Matters For YOU Now & Later

No matter your life stage, whether you are healthy or living with a chronic condition, trying to conceive, navigating perimenopause, managing endometriosis or PCOS, postpartum, or simply trying to feel stronger and more energetic in your body — muscle is one of the most powerful tools you have.

It regulates blood sugar, supports bone density, improves insulin sensitivity, and carries you through every life stage with more resilience. And for those of us experiencing hormonal shifts? It becomes even more critical.

As oestrogen drops through the perimenopausal transition, metabolic disturbances begin to emerge — and the shift away from estradiol accelerates bone resorption, reducing bone density and increasing fracture risk. Building and maintaining muscle during this window is one of the most protective things you can do — for your metabolism, your bones, your mood, and your long-term independence.

Muscle also plays a central role in metabolic health more broadly. If you're living with type 2 diabetes, insulin resistance, or obesity — or if you're currently using a GLP-1 receptor agonist like Ozempic or Wegovy — this is especially relevant for you. GLP-1 medications can support significant weight loss, but without adequate resistance training, a meaningful proportion of that weight loss can come from muscle rather than fat. Protecting and building your muscle mass during this time isn't optional — it's essential.

For anyone managing PCOS, the connection between muscle, insulin sensitivity, and hormonal regulation is profound. Resistance training is one of the most evidence-supported tools we have for improving insulin signalling — which sits at the root of so many PCOS symptoms.

The most amazing finding is that you can build muscle with whatever equipment you have, at whatever load feels right for your body, as long as you're consistent and working with genuine effort.

🙅‍♀️ The Myths We Can Officially Retire

The ACSM has put a big scientific line through several things we've been told forever — and I am here for it:

1. Training to failure? Not required. Stopping 2–3 reps short is just as effective and a lot kinder to your body and nervous system.

2. Fancy gym equipment? Optional. Elastic bands, bodyweight, and home-based training deliver real results in strength, muscle, and physical function.

3. Complex periodised programming? Doesn't consistently outperform simply showing up and doing the work — as long as volume is adequate.

And can I just say that this is such validating news. Because the barriers I hear most often from the people I work with are about motivation i.e. not knowing where to start, not feeling like the gym is for them, or not having the time or equipment for a "proper" program.

Well, you don't need any of that. You just need to start.

📝 A Note on Individualisation

While these guidelines give us a fantastic population-level framework, your individual goals, health history, and capacity should always guide your exercise prescription.

What's right for one person isn't necessarily right for another — especially when hormonal health, chronic conditions, or pregnancy are in the picture. If you're unsure where to start or want a plan built specifically around your body, your goals, and your current situation, I'd love to help.

✨ The Bottom Line

Whether it's barbells, bands, or bodyweight — consistency and effort drive results. Train your whole body. Do it at least twice a week. Push with real effort. Everything else is details.

You've got this. And I've got you. 💚

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References

1. American College of Sports Medicine. Resistance Training for Health Position Stand. Medicine & Science in Sports & Exercise. 2026. acsm.org

2. Frost A, Hirsch KR, Josse AR, et al. Beyond BMI: The musculoskeletal and metabolic consequences of normal weight obesity across the female lifespan. Women's Health (London). 2026;22:17455057261455585. DOI: 10.1177/17455057261455585