What the New 2026 Strength Guidelines Mean for You
For a long time, getting stronger has been associated with the concept of a “perfect program” mindset – which exercises, how many sets, how many repetitions, how much weight, how long to rest between sets, technique and form…the list goes on. We already know that perfect technique does not exist, nor should we be striving for it (as we are all built differently and have different goals). If you’ve felt confused, especially with the number of social media “experts” and influencers posting ideas about how to “properly” do strength training, you’re not alone!
The American College of Sports Medicine (ACSM), leaders in the Exercise Science field, have published a new Position Stand summarizing resistance training recommendations for healthy adults
These new guidelines challenge our old beliefs and show that many different approaches can lead to similar results—as long as you’re consistent. In other words, strength training has just become simpler! Here’s a summary of the most important points.
How Heavy Should You Lift?
“3 sets of 6-8 repetitions of a heavy weight” – the mantra for a great strength program. Not anymore!
Traditional variables that have been utilised in strength training regimes, such as load (how heavy you lift), and volume (how many sets and repetitions of each exercise) matter less than previously believed.
The key is that the exercise feels challenging by the end of each set. No matter what weight you choose, the last few reps should be hard whether you’re on your 8th rep (of a heavier weight) or your 28th rep (of a lighter weight)! Despite this, the recommendation remains that for strength gains, your loads ideally need to be heavy.
For many of our patients, especially those recovering from injury, this opens the door to starting lighter and progressing gradually—without fear of lifting very heavy weights – yet still making great strength gains.
You can build strength and muscle using a wide range of weights as long as you are challenged. The ideal strength program has you lifting weights that are heavy.
How Many Repetitions and Sets?
This has been another big thought shift: there is no single “correct” number.
The guidelines show that a wide range of repetition schemes can be effective.
Reps: Anywhere from 6 to 15+ can work
Sets: 2–3 sets per exercise is enough for most people
Even low volume programs can improve strength.
To ensure you get strength gains, the last few repetitions in your set should be challenging! Try and get your key lifts or exercises completed early in your program.
How Often Should You Strength Train?
The updated recommendation remains clear:
Aim to train each major muscle group at least twice per week
This doesn’t mean long gym sessions. It can be:
- Two full-body sessions per week
- Or shorter sessions spread across the week (what gym goers often call “split programs”).
For strength gains, just be consistent, because this matters more than having a “perfect program”. Aim for 2+ sessions per week.
Do You Need to Train to Failure?
The short answer (thankfully) is “No”. Training to failure (where you can’t complete another repetition) was once considered essential.
In fact, for many people, training to failure might significantly increase injury risk. Stopping when you feel challenged is safer, more sustainable, and just as effective for most individuals.
Training to failure is not necessary – stop your set when you feel challenged, at about the point where you feel you could maybe do 1 or 2 more reps maximum.
What Type of Equipment Should You Use?
More good news—you don’t need a gym membership to benefit!
The research shows similar improvements in strength regardless of whether the subjects were using:
- Free weights
- Machines
- Resistance bands
- Bodyweight exercises
You can exercise effectively at home, using simple equipment and body weight. Machines and free weights show similar gains.
The Minimum You Need to Get Results
The guidelines suggest a simple effective starting point can be:
- 2 sessions per week
- 4–6 exercises
- 2–3 sets each
You can always build from there—but you don’t need to do more to start seeing benefits. This is particularly important if you are returning from injury, feel time-poor, or struggle with motivation!
Even small amounts of strength training can make a meaningful difference.
How Do I Progress My Strength Program?
While the new guidelines provide us with much more flexibility, one principle still matters – a lot! We call that principle Progressive Overload.
To get stronger, you need to gradually increase the challenge over time.
This can be done by:
- Increasing resistance or weight
- Adding repetitions
- Increasing the number of sets
- Slowing down or speeding up exercises
If you finish an exercise and haven’t felt the muscle working hard, you need to load the muscle to the next level!
Other Variables Mentioned
There are so many amazing pictures and videos of exercises on social media these days – some are brilliant, some are unique, some are bizarre, and some are just simply dangerous. A few other variables pointed out in the new recommendations include:
- Exercising on unstable surfaces is not important for your strength gains. In other words, you don’t need to be standing on one leg, on an upside down bosu ball which is on top of a table, to gain strength.
- Training in the morning or the evening makes minimal difference.
- Rest periods between sets (there has been a lot of views that long rest periods are better) makes minimal difference.
Stick to the basics when doing your strength program and be wary of some of these bizarre exercises that appear on your social media feeds!
A Big Shift: Consistency Beats Perfection
The is one of the simplest, yet most important, takeaways from the new guidelines:
- You don’t need a perfect plan to get results
- Any resistance training is better than none
- The best program is NOT the most advanced; it is NOT the most intense, and it is NOT the same as what everyone else is doing.
Adherence to your program is critical: the best strength program is the one you do consistently!
A Disclaimer: There is still room for specificity
This study by the ACSM was a fantastic study, but it is important to be clear that the study was performed on 30,000 healthy adults. The outcomes of this study, and the recommendations listed above will apply if you are an otherwise healthy individual, looking to structure a strength training program to enhance your overall health.
**If you are an athlete, an advanced lifter, training for a specific event, rehabilitating from injury, suffering chronic health conditions, then specific programming still matters!
What Does This Mean for Our Physio Clients?
As physiotherapists, this updated approach aligns perfectly with how we manage our clients at SSPC.
Our focus has always been:
- Starting where you are now, factoring in your current fitness & conditioning, injury history, general health, and life goals
- Building gradually, ensuring you progressively overload when you are ready.
- Prioritising confidence in your program and consistency with your completion.
Final Thoughts
The 2026 strength training guidelines have certainly simplified what used to feel complicated.
You don’t need:
- Perfect technique from day one
- Complex programs and long sessions in the gym
- Heavy weights
You do need:
- Consistency
- Gradual progression
- Exercises that challenge you appropriately
For me, it still makes sense to try and lift safe, but heavy weights. You need an appropriate starting point based around a plan that works for you, and then you progressively overload your body with incremental new challenges.
With any resistance or strength training, your effort level needs to be high, your training needs to be hard, and you should be working through full available joint and muscle ranges. But you don’t need an exact or a complex program
Remember for the general population: simplicity and consistency wins!
Need Help Getting Started?
If you’re unsure where to begin, or want a program tailored to your body, injury, or goals, our physiotherapists can help.
We’ll design a plan that is safe, effective, and sustainable
Because strength training shouldn’t feel overwhelming!
Anthony Lance
SSPC Physiotherapist
References available on request
