New Strength Training Guidelines in 2026 and 5 Takeaways for Building Strength at Any Age

This isn’t an April Fool’s Joke, My Friends. 

In case you missed it: The American College of Sports Medicine just released new strength training recommendations for adults - the first time since 2009 - on strength training recommendations for healthy adults and personally, I’m so excited about what they found. 

Here are my top five takeaways I think you should know right now: 

1. You Don’t Need a Gym to Strength Train

   
   Listen, I’m a huge fan of group workouts in a gym or studio (and teach them myself). AND the price point can be a tough entry point for a lot of folks these days.
   
   Resistance bands and body weight exercises are effective forms of strength trainingand can help you improve muscle strength at home without any (or little) equipment.
   
   Even if you have no equipment at home, you can still get in a great workout today.
   

2. You Only Need Two Strength Sessions Per Week
   

   Did you know resistance training actually causes short term stress (aka damage) to your muscle fibers? That’s how we build strength - but only if we allow time for recovery.
   
   If we aren’t giving our muscles time to rest, we aren’t actually building the strength we’re after.
   
   You don’t have to strength train 5-7 days a week to see progress. Rest is important. Two strength training sessions per week is enough to start building strength and seeing results.
   
   Start with two sessions a week and build over time.
   

3. Your Goals Should Dictate How You Train
   

   If you don’t want to deadlift 250 pounds, guess what? You don’t have to join a CrossFit gym to feel successful.
   
   If you do want that, go for it.
   
   But if you don’t, permission to train for the life you have right now, not someone else’s.
   
   The best workout routine is the one that aligns with your goals, your lifestyle, and what actually feels good in your body.
   

4. There is No Longer a One Size Fits All Approach to Train

   Training to total muscle failure isn’t the way anymore.
   
   You can still build strength by working to muscle fatigue, without pushing to total failure every time.
   
   This is especially important for beginners, older adults, or anyone who doesn’t yet feel fully confident in their strength training routine.
   
   There is more than one way to build strength and you get to feel safe doing it.
   

5. Consistency Is More Important Over the “Perfect” Workout
   

   “The best resistance training program is the one you will actually do.”
   
   The biggest benefit from 130+ reviews and over 30k participants?
   
   The most noticeable benefits came from people who went from no strength training at all to doing something consistently.
   
   What do you enjoy doing and can you do it two times per week for at least ten minutes?
   
   Start there, my Friend. 
   

Final Takeaway: Start Small & Build Strength Over Time

Doing anything is better than nothing.

You don’t need the “perfect” conditions, the “right” plan, or a the “it” routine to start building strength.

You just need to begin.

And you’re worth the time, energy, and care it takes to age well, feel strong, and move through life with confidence.

Hey, I’m Caitlin! I’m a certified health coach and life coach and I’m here to bring sustainable change into your day so that you have the time and energy you need for the things that matter most. 

Want more support? Check out my other posts, learn more about coaching here or book a call with me here. You can always sign up for my newsletter, below, to receive these posts straight to your inbox, too!

You don’t need a gym or a complicated routine to build strength - simple, consistent movement at home can make a real difference.