New Strength Training Guidelines Are Here—And the Takeaway Is Simpler Than You Think
Using Pilates springs for resistance strength training
New Strength Training Guidelines Are Here—And the Takeaway Is Surprisingly Simple
For the first time since 2011, the American College of Sports Medicine (ACSM) has updated its strength training guidelines—and the takeaway is refreshingly simple:
Don't overcomplicate strength training.
The new recommendations emphasize several factors that matter most:
Train through a full range of motion
Progressively increase the challenge over time
Train all major muscle groups at least twice per week
Use resistance that feels challenging and creates fatigue
Include concentric and eccentric work
Interestingly, researchers found that several commonly debated variables had little impact on strength gains, including:
Training to failure (working until you literally cannot perform another repetition)
Unstable surface training
One area receiving increased attention is power training—the ability to generate force quickly. Power declines faster than strength as we age and plays an important role in preventing falls by helping us react when we trip.
The good news? Power can be trained with faster, controlled movements—not necessarily heavier weights. For instance, something as simple as getting up and down from a chair 10 times quickly can help develop power.
In Pilates, power training is incorporated through controlled, quicker movements when appropriate, helping maintain the ability to react, recover balance, and move efficiently as we age.
Why This Matters for Pilates
One of the things we appreciate about these new guidelines is that they reinforce several principles Pilates has emphasized for decades.
Many people assume that strength requires pushing weights until the point of exhaustion, but the new guidelines suggest that strength improvements occur when you:
Work through a full range of motion
Use meaningful resistance
Progress the challenge over time
Train consistently
You don't necessarily need:
Complete exhaustion
Muscle failure every workout
Maximal weights
A well-designed Pilates program can absolutely incorporate progressive overload by increasing spring tension, reducing support, increasing repetitions, adding complexity, or progressing exercises over time.
It's common for long-time Pilates students to notice meaningful improvements in strength, endurance, and confidence in movement.
At Posture Studio, we also talk about building resilience—the ability to continue doing the things you love: hiking, traveling, gardening, playing sports, lifting grandchildren, recovering from setbacks, and maintaining independence as you age. Strength is one important ingredient of that resilience.
In other words, getting stronger is less about crushing yourself every workout and more about consistently challenging yourself a little more over time.
This approach to Pilates supports the strength, balance, and coordination needed for everyday movement and daily activities.
Strength Training Benefits More Than Muscles
Strength training has been shown to help:
Improve bone density
Improve blood sugar control
Improve insulin sensitivity
Lower blood pressure
Improve cholesterol and lipid levels
The bottom line: Consistency matters. Find a form of strength training you enjoy, challenge yourself appropriately, and keep showing up. Small improvements add up over time—and those improvements can help you move better, feel stronger, and continue doing the activities you love for years to come.