What 30,000 People Just Taught Us About Getting Stronger

In a recent article, I told you it’s ok to lower the bar. That your workout can literally be a set of push-ups to failure while you're hiding from your kids in the bathroom. Basically, to stop waiting for the perfect workout.

Well…. I just got some pretty impressive backup.

The American College of Sports Medicine just released their first major update to resistance training guidelines in 17 years. They recently published a position stand – a massive, comprehensive review of 137 studies and over 30,000 participants, making it the most evidence-backed set of resistance training guidelines ever published.

Key Takeaways:

1. The single most impactful thing you can do is go from doing nothing to doing something. That shift produces more benefit than any fine-tuning of sets, reps, or load ever could.
2. You don't need a gym. Bands, bodyweight, and home workouts produce clear, measurable improvements in strength, muscle size, and physical function.
3. It’s best to train all major muscle groups at least twice a week.
4. Consistency and enjoyment are the strongest predictors of long-term results and outweigh any "optimal" program design.

The bottom line is: Any amount of resistance training improves strength and muscle, consistency matters much more than perfection, and doing workouts you actually enjoy will help keep you consistent.

I love everything about this! And I’m so glad that the official science agrees with what I’ve been teaching all along.

So the next time you're doing squats in your living room at 10pm in your PJs, wondering whether you're wasting your time, just know:

You're not cutting corners. You're following the evidence.

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