ACSM Just Changed the Rules on Lifting — After 17 Years

For the first time in 17 years, the American College of Sports Medicine (ACSM) has updated its official resistance training guidelines. In this episode, we break down what changed, why the old advice was built on shakier evidence than you'd think, and what the new research means for anyone lifting weights — or thinking about starting. ⌚ TIMESTAMPS 0:00 - Why this episode matters 1:04 - Who is the ACSM? What a "Position Stand" actually is 2:15 - The old 2009 guidelines, and the thin evidence behind them 3:07 - What 1RM means (one-rep max, explained) 4:33 What periodization means, and why 2009 treated it as essential 5:30 - The new 2026 guidelines: how the umbrella review was built 7:44 - What works to build strength 8:15 - What works to build muscle (hypertrophy) muscle 8:48 - What works to build power (explosive movements) 9:20 - What doesn't matter as much: training to failure, equipment type 10:19 - What progressive overload means, and why periodization matters less now 11:11 - Limitations: no breakdown by sex or age 🤓 RESOURCES https://www.ovid.com/jnls/acsm-msse/f... 📺 RELATED VIDEOS CONNECT WITH ME 🌐 https://www.strongherco.com/ 📹 Instagram:   / strongher.collective   🎧 Podcast:    • StrongHer Collective Podcast   💗ABOUT STRONGHER COLLECTIVE Women’s fitness has too often been about shrinking, not strengthening. Crash diets and “bikini body” workouts tell us we’re never enough. At StrongHer Collective, we focus on what actually matters: building strength, confidence, and resilience through small, consistent habits that compound over time. Let’s get stronger, together 💗 👩🏻ABOUT ME Hi, I'm Morganne! I’m a certified personal trainer, nutrition coach, yoga teacher, and research nerd, who has worked with women for over 10 years. My approach is positive and evidence based.