#acsm

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Day 103: 2026 (NEW) ACSM Resistance Recommendations

The Godfather of strength - American College of Science Medicine - has spoken and we have NEW strength recommendations.

This is HUGE. This is the first new set of recommendations in 17 years. Since I've been a fit pro!

Why now ? (why this sperm IYKYK)

Increasing information on FEMALE bodies

New recommendations from World Health Organization

New data

Focus on healthspan

Emphasis on sustainability

What are the recommendations? (my interpretations - read the research here)

Higher muscle strength significantly increases longevity, particularly in the legs

Greater grip strength is linked to a 33% lower risk of depression and better mental health

Power over weight

Strength in addition to aerobic (not one or the other)

Prioritize mobility

Consistency is key - 2 days a week for strength is great

No mandatory “lift to failure”

The best program is one that is sustained - emphasis on something that works for YOU

Time under tension debunked - slow isn’t better or worse

Beginner/intermediate/advanced routines aren’t needed - the same rules apply to all

Instability training isn’t better for balance - balance increases as strength increases

How are FWA classes changing to adapt?

Prioritizing the 5 fundamental movements

Prioritizing power

Prioritizing grip strength

Prioritizing mobility & lymphatic opening

Accessibility - don’t need a gym!

Addition of a “low rep high weight” set

Slow reps for burn and focus only :) 

Increased attention on quads and calves (strength in quads is tied to overall physical capacity)

Check out my podcast session where I share more