on PinterestNew resistance training recommendations emphasize consistency over complexity.
on PinterestNew resistance training recommendations emphasize consistency over complexity. Image Credit: Westend61/Getty Images
- You don’t need a perfect workout plan to benefit from strength training, according to new recommendations from the American College of Sports Medicine.
- A large new review finds that at-home workouts or body weight exercises can be just as effective as complex resistance training routines.
- Strength training can improve everyday function and long-term health when incorporated into a consistent fitness routine.
When it comes to resistance training, doing some is better than doing none, and consistency is key, according to new recommendations from the American College of Sports Medicine (ACSM).
Resistance training, also known as weight or strength training, is linked to numerous health benefits for people of all ages, including improved muscle strength, better metabolic health, and reduced risk of falls in older adults.
In a major new review from the American College of Sports Medicine (ACSM), the message is clear: don’t sweat the small details. Any resistance training is better than none at all. The recommendations, known as a Position Stand, were published on March 5 in Medicine & Science in Sports & Exercise.
“Start now and start simply. You do not need a complicated or perfect programme to benefit. You just need to begin and do it consistently,” said senior author Stuart Phillips, PhD, Distinguished University Professor and Canada Research Chair of the Department of Kinesiology at McMaster University.
“Many forms of resistance training can work, which means people have options. That flexibility matters. If someone believes there is only one ‘right’ way to train, the barrier to starting, or continuing, becomes much higher,” he told Healthline.
The recommendations explicitly include home-based routines, body weight training, and the use of resistance bands as forms of resistance training that offer strength and fitness benefits. These approaches may also be more accessible and have a lower barrier to entry for some individuals.
Perhaps surprisingly, some of the key variables people typically associate with resistance training appear to matter far less. Things like training frequency, exercise selection, and equipment type were all found to be less important than overall consistency and effort.
Strength training supports fitness, everyday function
The Position Stand is the first major update from the ACSM on resistance training since 2009.
It’s an “overview of reviews,” meaning researchers pulled together findings from many prior studies to identify the most well-supported evidence. Specifically, they analyzed 137 systematic reviews, including data from more than 30,000 adult participants.
“The message that this delivers is that you don’t need all these complex requirements for resistance training,” said Denice Ichinoe, DO, an assistant professor in the department of family and community medicine at the Kirk Kerkorian School of Medicine at the Las Vegas. Ichinoe wasn’t involved in the research.
“This should be broadly applicable to a larger population and should make it more accessible for the general public,” Ichinoe told Healthline.
Participants were healthy adults ages 18 and older, most of whom were beginners or had limited resistance-training experience.
The included studies looked at people who followed a resistance training program for
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