ACSM 2026 Resistance Training Recommendations

Starting resistance training can feel overwhelming. With so many programs and conflicting advice, it’s hard to know what actually works. For many people, this uncertainty becomes a barrier to getting started.⁠ A recently updated position stand from the American College of Sports Medicine reviewed how different types of resistance training impact strength and muscle growth in healthy adults.

The key takeaway is simple: resistance training works, regardless of the method. Compared to non-exercising groups, resistance training improves strength, muscle mass, power, endurance, and overall physical function. Furthermore, there was no difference in strength and hypertrophy outcomes for free-weight training vs. machine use, training at differing times of day, and single joint vs multi-joint movements among other variables. Therefore, there is no single “best” program, what matters most is that you resistance train consistently.

Current guidelines recommend resistance training at least twice per week, targeting all major muscle groups and working at a high level of effort. At Salus Strength, we already align with this evidence, with two 30-minute full-body sessions per week, performed with sufficient intensity to challenge the muscles, maximising results in minimal time. This highlights that effective training does not need to be time-consuming or complex to produce meaningful outcomes.⁠

Importantly, the research highlights that individualisation matters more than the specific training style. Programs tailored to your goals, experience, and needs are far more effective for building consistency, and consistency is what drives progress.

At Salus Strength we understand this principle, with every program being personalised to you and your goals. This ensures each session is effective, efficient, and sustainable, to help you stay consistent.