Updated strength training guidance - A.C.S.M. April 2026

In April 2026, the American College of Sports Medicine published an updated guideline to resistance training. It was based on 137 systematic reviews of the research which involved more than 30,000 participants. ‘ Resistance training prescription for muscle Resistance training prescription for muscle function, hypertrophy and physical performance in healthy adults: An overview of reviews.” Medicine & Science in Sports & Exercise® 2026.

The key takeaways from this review were as follows:-

Any resistance training is better than none: the biggest gain comes from moving a patient from zero to something, however simple

• Home-based tools (resistance bands, bodyweight, light dumbbells) are as effective as gym equipment for strength, hypertrophy and physical function

• Complex programme variables (training to failure, periodisation, equipment type) do not consistently change outcomes for most adults: reduce complexity to improve adherence

• Strength and hypertrophy gains occur across a wide loading range when effort is sufficient; useful for patients who cannot tolerate heavy loads

• Train all major muscle groups 2x per week and build gradually over time

• Physical function outcomes (gait speed, balance, stair climbing) are supported by the evidence, making this directly relevant to older adult and rehabiliation caseloads

• Resistance training is safe for older adults: evidence from 38,000+ participants found no increased risk of serious adverse events

• These guidelines apply to healthy adults; clinical judgement is still required for patients with chronic conditions, frailty, or post-surgical presentations