After 17 years, the American College of Sports Medicine (ACSM) has released updated strength training guidelines, reflecting an explosion of new research and a shift toward a more flexible, personalized approach to fitness.
What’s changed and what does it mean for you and your clients?
At its core, the new guidance reinforces that strength training remains essential for health, longevity, and performance. Adults, especially older adults, should still train all major muscle groups at least 2 days per week at moderate or higher intensity.
But beyond that, the biggest update is this:
There is no longer just one “right way” to train.
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Key Updates to Know
More flexibility with intensity
Previous guidelines emphasized lifting approx. 70% of your maximum. The new model allows for a broader range of loads, as long as you’re challenging your muscles effectively.
Consistency over perfection
The updated research emphasizes that sticking with a program matters more than following a rigid formula.
Multiple paths to results
Strength, hypertrophy, and endurance can all be improved using different rep ranges, loads, and methods.
Individualization is key
Programs should be tailored each person’s goals and experience. As a trainer you can help clients manipulate training variables, including frequency, intensity, duration, type of exercise, volume, and progression.
Turn science into simple and practical action for your clients.
Build programs that include….
2–4 days per week of training, focusing on all major muscle groups.
Work at a challenging intensity. They should feel fatigue by the end of each set.
Use a variety of rep ranges (anywhere from 5–20 reps can be effective).
Focus on good technique first, then gradually increase weight.
Gradual progression. Add reps, weight, or sets as clients get stronger.
Communication about how your client’s body is feeling. Recovery is an important part of the program.
Consistency. This is the most important factor of all.
The new ACSM guidelines are incredibly empowering. They move us away from rigid “rules” and toward a more realistic, sustainable approach to fitness and overall health.
Your clients don’t need to….
Have the perfect program.
Train like a bodybuilder.
Lift maximal weights to get results.
Your clients do need a plan that ….
Challenges them
Fits their life
Keeps them coming back
Because in the end, the science is clear: the people who win in fitness are not the ones who follow the most complicated program. They’re the ones who show up, stay consistent, and keep progressing. That is where you come in!
Yours in health & fitness,
Sherri McMillan
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