Updated Resistance Training Guidelines
The American College of Sports Medicine (ACSM) has just released its first major update to resistance training guidelines in nearly two decades.
If you’ve ever felt confused about sets, reps or the “perfect” program - you’re not alone. According to the ACSM, that confusion is exactly what has been holding people back.
But there’s good news on the horizon. Strength training just got simpler, more flexible and far more accessible.
So, what’s changed?
The “perfect program”doesn’t exist
The old way of thinking focused on very specific prescriptions - exact reps, sets and intensities.
The new guidelines take a different approach. What matters most is the outcome you’re training for, whether that’s strength, muscle, or function. Instead of rigid rules, consider the individual and their goals.
Total training volume is key
Rather than over-thinking the perfect exercise selection (think ‘analysis-paralysis’), the new evidence suggests that the total amount of work you do over time is one of the biggest drivers of results.
That means consistency beats perfection.
You don’t necessarily have to lift heavy to get results
The new guidelines confirm that you can build strength and muscle with lighter weights - as long as the effort is high.
This opens the door for:
People with joint pain
Beginners
Rehab clients
Anyone intimidated by heavy lifting
Effort matters more than load
Whether you’re lifting light or heavy, the key is this: You need to challenge the muscle. Training close to fatigue (without losing technique) is what drives adaptation.
Flexibility beats rigidity
2 days per week? Great.
3–4 days per week? Also great.
There’s no single “best” frequency, rather what works best for you. Life happens and everyone’s is different Again, the key message is consistency.
What this means for our you
At Atrium, this reinforces what we already prioritise:
Individualised programming
Flexible plans that fit your lifestyle
Building confidence with movement
Progressing safely - especially with injury or chronic disease
Whether you’re managing knee osteoarthritis, returning from injury, or just getting started - resistance training tailored to meet you where you’re at is one of the most powerful tools we have.
Have a chat to one of our Exercise Physiologists today to get started.
References:
Currier, B. S., D'Souza, A. C., Singh, M. A. F., Lowisz, C. V., Rawson, E. S., Schoenfeld, B. J., Smith-Ryan, A. E., Steen, J. P., Thomas, G. A., Triplett, N. T., Washington, T. A., Werner, T. J., & Phillips, S. M. (2026). American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine and Science in Sports and Exercise, 58(4), 851-872. https://doi.org/10.1249/MSS.0000000000003897
