I want to tell you about the moment I sat down and read the new ACSM position stand on resistance training last week.
The ACSM – the American College of Sports Medicine – is the largest and most respected sports medicine and exercise science body in the world. Their guidelines are used and respected by exercise professionals all over the world. This particular update took 17 years to produce and reviewed data from more than 30,000 people.
And when I read the headline findings, I genuinely did a little happy dance at my desk.
Not because it was surprising. But because it was validating.
Because what 17 years of research distilled down to is almost exactly what I have been telling the women I work with for the past two decades.
Everything has been overcomplicated!
Here’s what actually matters when it comes to resistance/strength training:
✔️ Train at least twice a week.
✔️ Use a load that makes the last few reps genuinely hard.
✔️ Move through a full range of motion.
✔️ Do 2 to 3 sets.
✔️ Keep showing up.
That’s it.
Why this matters so much for the women I work with
The women I see are not one-dimensional. They come in carrying a tapestry of things – a hip that flares up, a pelvic floor that needs consideration, joints that have their own opinions, a recent osteopenia/osteoporosis diagnosis, headaches, plantar fasciitis, a shoulder that’s been grumpy for years.
And alongside all of that, they’re worried. Worried they’re not doing enough. Worried that if they’re not lifting heavy, their bones won’t respond. Worried that if they modify, they’re somehow cheating the process.
This research gives me – and you – something really important to hold onto.
The key variable for getting results is not the weight. It’s the effort.
Heavy loads, moderate loads, and even lighter loads can all improve bone mineral density, build muscle, and support functional strength, as long as you’re training close to your effort threshold. Meaning those last few reps need to feel genuinely challenging. That’s the signal your body responds to.
Which means a woman working around a grumpy hip, a sensitive pelvic floor, or a shoulder with history – she is not missing out. She is not doing a ‘lesser’ version of strength training. As long as she is working hard enough within what her body allows, she is getting the benefits.
Now, of course, there is nuance to this, and I want to be honest about that. I cover it properly in this week’s podcast episode, including the one situation where load does matter more, and what that means practically depending on your goals. I loved recording this episode, and I think it’ll give you a lot of clarity and reassurance – wherever you’re at right now.