The American College of Sports Medicine (ACSM) has updated its stance on strength training for the first time in 17 years, concluding that consistency is more important than complexity. The new guidelines, based on data from 136 systematic reviews involving more than 30,000 people, emphasise that training major muscle groups at least twice a week matters more than having a perfect plan.
“The best resistance training programme is the one you’ll actually stick with,” said Professor Stuart Phillips of McMaster University, an author of the position stand. He added: “Whether it’s barbells, bands or body weight, consistency and effort drive results.”
Dr Andy Galpin, a leading human performance scientist, recommends hiring a qualified coach for the first month or two to learn proper technique for foundational exercises such as squats, lunges, deadlifts, rows, and presses. “Ignore creating an exercise plan… just ask them to teach you the proper technique,” he advised, noting that every body moves differently.
Key moves include variations of the squat, lunge, deadlift, row, and press. The aim is to select exercises that take you through the largest safe range of motion without pain, progressing or regressing as needed. For example, if a barbell squat is uncomfortable, a goblet squat or leg press may be suitable alternatives.
Coach Ed Haynes says two full-body workouts per week are enough for most people, while legendary strength coach Dan John recommends touching on five movement patterns per session: push, pull, hinge, squat, and loaded carry. The ACSM suggests two to three challenging sets per exercise per workout. As the body adapts, increasing intensity over time builds strength and mobility.
By committing to frequency, volume, and intensity—and ensuring consistent effort—anyone can harness the benefits of strength training without chasing complexity.
