Longevity & AgingACSM 2026 Position Stand Reveals What Actually Optimizes Strength and Muscle Growth
This ACSM Position Stand—an overview of 137 systematic reviews covering more than 30,000 participants—updates the 2009 resistance training guidelines. It confirms RT significantly improves strength, muscle size, power, endurance, balance, and gait speed versus no exercise. Key prescription findings: strength peaks with heavier loads (≥80% 1RM), full range of motion, 2–3 sets, and ≥2 sessions/week. Hypertrophy benefits from higher weekly volume (≥10 sets) and eccentric overload. Power responds best to moderate loads (30–70% 1RM) and explosive concentric intent. Notably, training to failure, equipment type, periodization style, and time under tension did not consistently alter outcomes, simplifying practical guidance for clinicians and coaches alike.
