Strength training is increasingly recognized as vital for longevity and healthy aging. The American College of Sports Medicine (ACSM) has released updated, evidence-based recommendations on the amount of strength training required to build muscle, based on an analysis of over 137 systematic reviews involving more than 30,000 participants.
"The evidence base has grown enormously," says study co-author Stuart Phillips, Ph.D. "We now have a much larger and better body of evidence on how resistance training affects strength, muscle growth, power, and physical function." The guidelines are designed for everyone, not just athletes, to make resistance training more approachable.
The core recommendation is that healthy adults should engage in resistance training with high effort at least twice per week, targeting all major muscle groups. For muscle gains, performing 10 or more sets per week is advised. The guidelines also move away from the concept of training to muscular failure, emphasizing safety and consistency instead.
A key message is accessibility: effective training can be done outside a gym using bodyweight, resistance bands, or household items. Consistency in creating a regular routine is prioritized over perfect workouts. "Muscle is a classic 'use it or lose it' tissue," says trainer Dani Singer. Building a reliable foundation of strength protects bones and joints daily.
The ultimate goal is to dispel the notion that strength training is only for bodybuilders or athletes. As Phillips states, resistance training is one of the best ways to delay the loss of strength and power that can limit daily life with age.