This week’s Wellness Newsletter is here.
Last week I wrote about the new ACSM Guidelines and I have been thinking about these ever since I read the review and I’ve had more thoughts that I wanted to share with you.
Here’s a deeper dive with practical takeaways
1. “Minimum effective dose” is powerful
You don’t need long workouts to get results:
- 2 x 20–30 min strength sessions per week is enough to see progress
- Consistency > complexity
2. Movement patterns matter more than exercises
ACSM is doubling down on functional patterns:
- Squat
- Lunge
- Hinge
- Push
- Pull
- Rotate
3. Muscle POWER is now a big focus (this is huge)
Not just strength anymore…
- Power declines faster than muscle mass, especially in women (The Times)
- Important for:
- preventing falls
- reacting quickly
- real-life function
4. Load doesn’t matter as much as effort
This is a BIG mindset shift:
- Light weights can be as effective as heavy weights
- As long as the set feels challenging by the end
5. Progression is the real key driver
ACSM emphasises:
- Gradual progression over time
- Not training to exhaustion every session
6. Combined training = best overall health
For women (especially midlife):
- Strength + cardio together = best results
- Improves:
- cardiovascular health
- muscle strength
- menopause symptoms (sleep, mood) (PMC)
7. Results happen at ANY age (great messaging)
Even:
- 70s / 80s can build strength effectively
- “It’s never too late to start”
8. Strength training is now essential for women’s health
Not optional anymore:
- Helps offset muscle loss (1–3% per year midlife)
- Improves:
- bone health
- metabolic health
- body composition (ResearchGate)
Teaching takeaway:
Make strength the core message, not an add-on.
9. Home-based training is fully validated
Big shift:
- You don’t need a gym
- Bands + bodyweight = effective
10. The BIGGEST overall shift (this is the headline)
The new direction is:
Simple
Consistent
Functional
Accessible
Not:
complicated
long
hardcore
Link to the research
I think this is all so interesting and I hope it can go someway to encouraging all women to strength train.
Whats do you think?
Questions – whats app me 07976 268672
Love Rachel xx
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
