ACSM Strength Training Guidelines

The ACSM (The American College of Sports Medicine & Science) who are the GOLD standard in issuing guidelines for Fitness Professionals, have just released their findings for Strength Training for Women.    Here's a summary:

You don’t need long workouts to get results
2 x 20–30 min strength sessions per week is enough to see progress

Movement patterns matter more than exercises
ACSM is doubling down on functional patterns:
Lunge
Squat
Hinge
Push
Pull
Rotate

Muscle POWER is now a big focus
Not just strength anymore…
Power declines faster than muscle mass, especially in women (The Times)
Important for:  preventing falls & reacting quickly

Load doesn’t matter as much as effort
This is a BIG mindset shift:
Light weights can be as effective as heavy weights
As long as the set feels challenging at the end
Progression is the key

ACSM emphasises:   Gradual progression over time, Not training to exhaustion every session

Combined training = best overall health
For women (especially midlife):
Strength + cardio together = best results
Improves: cardiovascular health, muscle strength, menopause symptoms (sleep, mood) (PMC)

Results happen at ANY age (great messaging)
Even: 70s / 80s can build strength effectively “It’s never too late to start”

Strength training is now essential for women’s health
Not optional anymore:  Helps offset muscle loss (1–3% per year midlife)  Improves: bone health, metabolic health, body composition (ResearchGate)

Home based training is fully validated
Big shift: You don’t need a gym, Bands + bodyweight = effective

The BIGGEST overall shift (this is the headline)
The new direction is: Simple, Consistent, Functional & Accessible
 Not! complicated, long, hardcore

I run strength training for women in the form of my LIFT Class, ABS & Arms & my Full Body Workout which is strength & cardio.   Send me a message: 
 Email: [email protected] 
Call or Whats APP: 07798754029