03/16/2026
The American College of Sports Medicine recently updated its position on resistance training after about 17 years.
Researchers reviewed data from more than 30,000 participants, nearly half of whom were women. The findings reinforce something that is actually quite encouraging. Many different forms of resistance training work.
Free weights, machines, elastic bands, home based training, circuit training, and power focused training can all improve outcomes when performed with enough effort and progressive overload.
A few patterns stood out in the research.
Muscle growth tended to improve with higher training volumes, generally more than about 10 sets per muscle group per week.
Strength improvements were greatest when some work was performed with heavier loads, typically above about 80 % of maximum, even if it was only a couple of sets per week.
Power improvements were seen with moderate loads, roughly 30 - 70 % of maximum, performed with controlled volume and explosive intent.
The practical takeaway is fairly simple.
A program built around moderate loads and moderate weekly volume will improve strength, muscle growth, and power for most people.
If maximizing strength is a specific goal, adding a few sets with heavier loads near maximal effort can be useful.
The bigger message is that there is no single perfect way to resistance train. What matters most is consistent effort, progressive overload, and a program you can stick with.
