New Resistance Training Guidelines Bust 3 Muscle-Building Myths

The American College of Sports Medicine (ACSM) recently updated its resistance training guidelines for the first time since 2009.

“Resistance training (RT), also known as strength or weight training, is a specialized method of physical conditioning in which muscles are exercised by contracting against external resistance, such as free weights, machines, resistance bands, water, or body weight, through isometric, isotonic, or isokinetic actions, progressively increasing force output to improve muscular strength, power, endurance, and overall health and sports performance,” according to the Medicine & Science in Sports & Exercise journal.

What Do The New Guidelines Say?

The 2026 guidelines give the following weight/resistance training advice with four goals:

1. For strength: Lift heavy weights, approximately 80 percent or more of your maximum load, for two to three sets for each exercise. Do these exercises at the start of your workout, and train at least twice a week.
2. For muscle size: Do more total sets, at least 10 sets per muscle group each week. and focus on the lowering part of the lift, which will help muscles grow.
3. For power: Use lighter to moderate weights (around 30 percent to 70 percent of your maximum load) and lift quickly, but safely, as in Olympic weightlifting.
4. For general health/better movement: Use fast lifting techniques to improve functions like walking speed and balance.

“Beyond the hallmark improvements in skeletal muscle mass and function, the benefits of engaging in RT include reduced mortality and risk for and management of cardiovascular disease, cancer, and diabetes, reduced depression, and improved sleep quality,” the journal article states.

The "Lift to Failure" Myth

The new guidelines do not recommend lifting to failure, when your muscles burn and give out. The new advice says this is not necessary for gains in strength or size.

The Beginners Vs. Advanced Myth

The outdated belief that beginners need different exercises and routines than advanced athletes is no more. Beginners may lift less weight, but generally, all movements are for everyone. Scaling is still encouraged for some movements like push-ups and pull-ups, with someone new to hitting the gym.

“Consistency remains paramount, but what’s groundbreaking is the nuanced approach to program design, specifically distinguishing between training for strength, hypertrophy, and power. This matters because your workout should look fundamentally different depending on your goal. For instance, someone pursuing muscle growth will need considerably more weekly training volume than someone focused purely on strength,” says Jason Sawyer, associate professor and exercise and movement science program coordinator at Bryant University, as reported by Medical News Today.