This week’s Wellness Newsletter is here.
Why Strength Training Matters More Than Ever
This week, the ACSM published updated research on strength training, once again highlighting how crucial it is for everyone — and especially for women in midlife and beyond.
But who are the ACSM, and why does this matter?
The American College of Sports Medicine (ACSM) is one of the world’s leading organisations in exercise science, health and performance.
Their guidance is based on large-scale research, systematic reviews and real-world evidence, and it helps shape how fitness professionals, healthcare providers and programmes are delivered globally.
When ACSM updates its recommendations, it reflects the very latest science on what truly works.
The New ACSM Position Stand (2026) — Strength Training
The most recent publication is:
“Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews” (2026)
- Based on 137 systematic reviews and over 30,000 participants
- First major update since 2009
- Considered one of the most comprehensive strength training guidelines to date
The Key Shift
“Any strength training is better than none”
Even small amounts of strength training can improve:
- Strength
- Muscle mass
- Power
- Physical function
This represents a move away from rigid programming towards accessibility and long-term adherence.
Core Principles from the New Guidance
Consistency over complexity
- The most effective programme is the one you can stick to
- Focus on realistic, repeatable routines
Train each muscle group at least twice per week
- Still a central recommendation
- Strong evidence for both strength and muscle development
Clear training targets
For strength
- Heavier loads (around 80% 1RM or above)
- 2–3 sets per exercise
For muscle tone and development
- Higher weekly volume (around 10+ sets per muscle group)
For power
- Moderate loads (30–70% 1RM)
- Faster movement on the lifting phase
Weekly volume matters
- Total weekly work is more important than any single session
- Consistency across the week drives results
Full range of motion
- Better strength gains when exercises are performed through full range
Strength training as a health tool
- Improves mobility, balance and overall function
- Strongly linked to healthy ageing
Equipment is not a barrier
- Bodyweight, bands and home workouts are just as effective as gym-based training
What This Means in Reality
This is the most important part.
- Short, consistent sessions are highly effective
You do not need long workouts. Ten to twenty minutes done regularly works. - Two to three strength sessions per week is enough
- You do not need complicated programming
Simple, repeatable workouts deliver results when done consistently - Total weekly work matters more than perfection
Missing a session is not a problem — it is what you do across the week that counts - Home and studio workouts are equally valid
You can get great results with dumbbells, kettlebells, bands or bodyweight - Strength training should be prioritised, not optional
Especially for midlife women, it supports bone health, muscle mass and metabolic health - Movement quality matters
Full range of motion, control and good technique remain essential
In a nutshell
You do not need the perfect workout.
You need a consistent one that you can repeat week after week.
This is great news, and I hope more women are beginning to understand just how important strength training is — and how simple it can be when done consistently.
Are you currently strength training regularly?
If not, come and join my online classes. I teach a strength training class every day, just 30 minutes, using weights, bodyweight and kettlebells, with varied workouts so you never get bored.
Try 4 weeks of classes at half price for just £20 and experience the difference it can make to your health, fitness, energy, motivation and body composition.
Have a wonderful Monday, and I hope to see you in class very soon.
Link to the research
Questions – whats app me 07976 268672
Ps For my local Reformer Classes In my STUDIO in NG16 4HA Click herecome and see me and book a class! I Would LOVE to see you
PPS I set a goal this year to start a weekly vlog and document running a fitness business, being a training provider, organising events and post in on Youtube every Saturday if you would like to watch here is this weeks id love you to see CLICK HERE
