A new set of updated resistance training guidelines has been published by the American College of Sports Medicine. These guidelines suggest that simplicity and consistency matter far more than perfection in developing a plan that can ultimately improve your heart health and overall well-being.
The updated guidelines used data from 137 systematic reviews that included a total of over 30,000 participants, making them the most comprehensive evidence-based guidelines on resistance training currently available. Regular resistance training has been tied to better heart health, lower rates of certain chronic diseases, and improved long-term health in previous studies. The updated guidelines incorporated new data on health and well-being across age groups, much of which focused on older adults and sedentary individuals.
The updated guidelines emphasize that consistency matters more than perfection or complexity when developing a resistance training plan. Additionally, the new guidelines state that any resistance training is better than no resistance training. While previous guidance tended to focus on traditional gym settings, the new guidelines recognize that training can be effective with a variety of tools and at-home methods, including weights, elastic bands, or body weight exercises. Effective training programs can be significantly tailored to individual needs, and the most effective programs are simply the ones that participants will consistently complete.
The authors of the new guidelines noted that the best program is the one you’ll actually stick with. While it’s easy to get caught up in the details of creating a perfect plan, consistency matters more than specific details or advanced techniques. Aiming to train all major muscle groups twice per week through any method is a good starting point that will lead to better long-term health with age.
Sources: American College of Sports Medicine, Science Daily
