In this episode, we break down the new 2026 American College of Sports Medicine position stand on resistance training—and why it’s not what the internet gurus were hoping for.

Instead of doubling down on rigid rules, this update does the opposite: it expands the evidence base, loosens the prescriptions, and makes one thing very clear—there is no single “best” way to train. Most resistance training works. What matters more is consistency, effort, and aligning your training with your actual goals.

We unpack what the ACSM looked at (including 137 systematic reviews and over 30,000 participants), what’s changed since 2009, and what the evidence actually says about strength, hypertrophy, power, endurance, and physical function. We also break down why “optimization” is often overhyped, why going from nothing to something is still the biggest win, and how power training may play a bigger role in real-life function than you think.

If you’ve ever felt overwhelmed by conflicting fitness advice—or like you’re doing it “wrong”—this episode will simplify what actually matters and what you can safely ignore.

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Resources:

ACSM 2026 Position Stand

ACSM 2009 Position Stand

POST about “strength span” from Stronger by Science

(Nuzzo, 2024) PMID: 38781472