The Best Strength Training Plan Might Be The Simplest

Pumped Up: If you’ve ever struggled to find the perfect workout split, this new guidance in exercise science may come as a relief. It’s the first major update in 17 years, and could help us all relax a little when it comes to how we are training our bodies.

The Study: The American College of Sports Medicine published updated resistance training guidelines based on 137 systematic reviews of more than 30,000 participants. It found that consistency is key. No matter the weights, movements, or reps, showing up regularly moved the needle more than anything. “The best resistance training program is the one you’ll actually stick with,” says Stuart Phillips, kinesiology professor at McMaster University and author on the guidelines.

The Takeaway: You don’t need the best personal trainer in the business or a super complicated training program. Bodyweight exercises, resistance bands, and at-home routines all led to gains with consistency. Train all major muscle groups at least twice a week and prioritize effort.

Keep in Mind: These guidelines are for healthy adults. Athletes or people with specific conditions may need more tailored programming. Also, consistency doesn’t mean ignoring form.