5 Key Takeaways from the ACSMs Updated Position Stand on Resistance Training
Here's what you need to know
Earlier this month, the American College of Sports Medicine (ACSM) published an updated position stand (i.e. consensus of recommendations) on resistance training. Since the 2009 version, a litany of research on resistance training has been published, and ultimately, a comprehensive synthesis of guidelines and standards centered on this new research was warranted.
You can read the position stand for yourself if you want to dive into all the science-filled details. Spoiler alert: Resistance training improves literally everything about your musculoskeletal health.
It’s important to note that the ACSM primarily focuses on general and clinical populations (e.g. those with existing disease, older adults, pregnancy, etc.) so these guidelines are written with those groups in mind. If you’re been strength training for some time, or have a structured exercise routine, this information may not apply to you. But, if you’ve been doing the same thing for a while or lack balance in your routine, re-thinking your gym time through the lens of simplification may give you a fresh start.
Incorporate at least 2 days per week of weight training
The simplest way to begin is with two non-consecutive days of weight training. You need a day in between for your muscles to recover. Ideally, your lifting days should include a resistance training exercise for each major muscle group, but if that feels too complicated, incorporate both upper body movements and lower body movements.
Any type of resistance training you do (machines, bands, free weights) can contribute to positive changes in muscle function.
If you’re new to the weight lifting game, start with a mode (type) of training that makes you feel safe, supported, and confident in the movement. For many people, machines are a great place to start because they help your body maintain an ideal position. After getting a feel for basic technique and proper breathing, you can integrate free weights in your routine.
There are some basic guidelines you can follow for specific training goals, but tailoring your resistance training programming to your lifestyle is what matters most.
Those that love numbers may want some specifics to guide their routine. Note: 1RM = one repetition maximum = the weight that you can successfully move one time with the correct technique. If you don’t know this, or don’t want to test this, choose weight that challenges your intended # of reps. For example: If I’m doing a set of 10 repetitions, reps 8 + 9 should feel sticky; rep 10 should feel really tough.Weight selections
For strength: 80%+ of 1RM
For muscle growth: 70-80% of 1RM with a focus on a higher number of sets
For power: 30-70% of 1RM with an emphasis on moving the weight quickly
When what you’re doing starts to feel easy, move the needle.
Progression doesn’t solely mean you should lift more weight. You can add to the number of sets, reps, or even days per week of training. However, there is a point of diminishing return. One example: research showed a decrease in benefit after 3 sets per exercise for strength-focused routines. The authors recommend 2 sets per exercise for the heaviest lifts. After you’ve increased your volume via an additional set and/or a few reps, then it’s time to increase your weight selection.
Consistency is most important. Whatever resistance training program you’ll stick with is the one that is the best for you.
Maybe you don’t have access to a gym. Perhaps you only have bands at home. What if you only have a 30 minute break in your day at the office? Use what you have and just do something. It doesn’t mean you have to pick one type/style and lock in- mix it up! Exercise works best under the philosophy that anything is better than nothing. Sure, you’ll eventually get to the point where you need to increase the intensity. When that occurs, re-evaluate your current lifestyle and see what you can do to make it work.
TLDR: Consistent resistance training should absolutely be a part of your exercise routine. Whether it’s done in a group exercise class, at home, or in a fitness center, two days a week of weight training is integral for functionality across the lifespan. Lastly, muscle function can improve at any age. Resist the idea of having a “perfect routine” and focus on doing what works for your lifestyle.
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Insightful and educational content as always!