The Best Strength Training Program? New Research Says Keep It Simple

If you've ever worried that you're not doing enough strength training, the latest guidance from the American College of Sports Medicine (ACSM) might be exactly what you need to hear.

After reviewing evidence from more than 30,000 participants across 137 systematic reviews, researchers reached a surprisingly simple conclusion: You don't need the perfect workout program or some complicated routine to get results. You just need a strength training routine you can stick to.

The ACSM's first major update to its resistance training guidelines since 2009 reinforces something we've been saying for years. Consistency beats complexity.

What are the new ACSM strength training guidelines?

The update reviewed decades of research to determine how different resistance training approaches affect strength, muscle growth, power and physical function.

While some training variables can obviously be adjusted depending on your goals and lifestyle, the biggest takeaway wasn't about the "best" workout split or program or the perfect number of reps.

It was this: Moving from no strength training to some strength training delivers the biggest benefits.

In other words, for most people, regularly doing resistance training matters way more than following an advanced or highly specific training plan. Keep it simple. Keep it consistent. Trust the process. And if you haven't started strength training yet, now's the time. You've got so much to gain.

The best strength training program is the one you'll actually do

One of the most refreshing findings from the review is that there isn't a single "right" way to strength train. In fact, the researchers highlighted the importance of individualising programs based on your goals, preferences, experience level and lifestyle.

Why? Because (as we've been saying for years and will continue to harp on about), the best routine is the one you actually do consistently. A super comprehensive, fancy program that looks perfect on paper isn't useful if you can't stick to it.

Most of us have very busy lives and are just trying to squeeze in workouts when we can, so this is really reassuring. Especially when fitness content online can make you feel like you're never doing enough or doing it right.

You don't need a gym to get stronger

Another standout finding was that traditional gym-based training isn't the only way to build strength.

The review found positive results from a variety of training styles, including:

• Home-based strength training

• Resistance band workouts

• Circuit-style training

• Traditional weight training

The takeaway? Strength training does not have to happen in a gym to be effective.

Whether you're training in your living room, squeezing in a quick workout while travelling or lifting weights at your local gym, consistency is what matters most, and you can definitely achieve results without a gym membership.

Programs like Strength at Home with Kayla and Ignite Strength with Brit and Sculpt at Home with Mariah are perfect options in the Sweat app.

Some fitness "rules" matter less than we thought

If you've spent any time in the fitness realm of social media, you've probably at some point felt like there are a million (often contradicting) rules you need to follow to get results. The research suggests otherwise.

For the average healthy adult, the review found that many popular training concepts or trends aren't essential for building strength and muscle.

That includes things like:

• Training to complete muscle failure every session

• Following highly complex periodised programs

• Choosing free weights over machines

• Obsessing over specific rest periods or training times

That's not to say these methods never matter or are useless. They can be useful tools for experienced lifters or athletes with specific goals. But for most people, they're far less important than simply showing up and training consistently.

So what actually matters?

While there's no one-size-fits-all approach to fitness, the review identified a few principles that can help maximise results.

Train at least twice a week

The researchers recommend working all major muscle groups at least two times per week. That doesn't mean you need to live in the gym or train every day.

Two full-body strength sessions each week is enough to build a strong foundation and support meaningful improvements in strength and muscle function. If you can do more, amazing.

Keep challenging yourself over time

The review also continues to support the principle of progressive overload, which simply means gradually increasing the challenge over time as your body adapts.

You can do that by increasing the weight you lift, completing more reps, adding extra sets, or progressing to a more challenging exercise variation.

Progressive overload isn't about making every single workout harder than the last, but about making sure that over a series of weeks and months, your muscles stay challenged. You can't expect to keep making progress if you keep doing the same thing.

Match your training to your goals

The review found that different approaches can be useful depending on what you're trying to achieve.

For example:

• Heavier loads tend to be most effective for maximising strength

• Higher overall training volume supports muscle growth

• Moderate loads moved explosively can help improve power

A well-structured strength program will naturally incorporate a balance of all of these principles to help you build strength, muscle mass and power, but you can also hone in on one area depending on your goals.

Why this matters for women

For years, many of us have been led to believe strength training had to look a certain way: hours in the gym, complicated workout splits or exercises, or constantly pushing ourselves to exhaustion in every session. This guidance tells a different story.

You can use fancy equipment, but you don't need it. You can follow advanced training methods, but you don't need them. And you definitely don't need to punish yourself with every workout. What matters most is finding a form of strength training you enjoy enough to keep doing consistently.

Whether your goal is building strength, improving confidence in the gym, running faster, simply feeling stronger in everyday life, or supporting your metabolic health and longevity, resistance training works, and the best strength training program isn't the most advanced one. It's the one you'll actually do.

Show up. Train consistently. Keep challenging yourself over time.

That's what the evidence says delivers results.