New research confirms that home workouts can be just as effective as gym sessions for building strength, according to the world's largest sports medicine organization.
The American College of Sports Medicine (ACSM) recently updated its training guidelines for the first time in 17 years. A review of data from over 30,000 participants found that non-traditional training, including resistance bands and bodyweight exercises, effectively builds strength and improves physical function.
"The best resistance training program is the one you'll actually stick with," said Professor Stuart M. Phillips, an author of the review. Researchers recommend any type of resistance training twice weekly for most people, emphasizing that enjoyment and consistency matter more than complex techniques.
The review found no major differences between gym machines and free weights, and concluded that methods like training to failure are unnecessary for the average person. The key takeaway: doing any resistance training twice a week is far better than doing nothing, whether at a gym or in your living room.