Strength Training for Everybody!

Our co-host Stuart Phillips was the senior author on the ACSM’s gold-standard strength training position statement, a.k.a. “the most comprehensive evidence-based guidance to date on how resistance training supports muscle strength, muscle size (hypertrophy), power, and physical performance across adulthood.” 

In the premiere episode of Exercise Science, co-host Martin Gibala takes Stu through the American College of Sports Medicine update, the first position statement in 17 years. 

Parsing the science, together, Stu and Marty break down why strength is the ultimate compound interest investment for your health span. How important is strength training? Why should you consider strength training 2x per week to be just as important as the other main exercise-related health guideline, 150 minutes of moderate-intensity exercise per week? 

Plus: How much strength training is enough? What’s the minimum that you should do? What changed during the 17 years between position stands? And how did a 1940s bodybuilding doctor rehabbing soldiers pave the way for modern strength training?Forget the oiled-up pumping-iron musclehead stereotype. In 2026, strength training is officially for EVERYONE. And if you’re going to listen to just one podcast about the new guidelines — make it this episode of Exercise Science!

LINKS

Exercise Science is everywhere @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience. 

Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok to make him feel nice!

Marty just started his own Instagram. Give him a follow! He’s also on X!

ACSM Position Stand 2026: The scientific article in Medicine & Science in Sports & Exercise 

Here’s the press release about the stand from the ACSM, and a great succinct infographic summarizing the main takeaways

Here are the two previous ACSM position stands on strength: 2009 and 2002 

Thomas L. DeLorme and the Medical Acceptance Of Progressive Resistance Exercise - Iron Game History

Thomas L. DeLorme and the Science of Progressive Resistance Exercise - Journal of Strength and Conditioning Research (Abstract)

Among the four students on the position stand, Stu said Brad Currier brought the evidence together, did the lion’s share of the writing and herded the cats

All about Ken Cooper, a seminal expert on aerobic fitness who came to understand the importance of strength training 

Honoring the legacy of Steve N. Blair, a giant in the field of exercise epidemiology

Marty and Stu’s MOOC: Hacking Exercise for Health

Exercise Science is produced by Ghost Bureau in Toronto. 

DISCUSSION POINTS

00:00 Marty teases Stu

01:20 Episode outline

02:34 What’s a position stand?

03:36 What is the ACSM?

03:52 Building the team

05:00 What’s new in 2026

06:20 Levels of scientific papers

07:10 2026 v. 2009

08:12 Recommendations

09:30 Effort v. failure

10:38 Volume of training

12:30 Home-based options

14:06 Advice for newbies

15:13 Strength explained

18:57 Power explained

19:37 Why now?

22:17 Weight training for women

23:03 Capt. Thomas L. Delorme

25:36 Circus strongmen

26:30 Outdated philosophies

28:01 Barriers to entry

29:33 No pain, no gain is dead 

31:45 Safety

33:30 Where to start

35:00 Takeaways

35:50 Listener question

36:50 Outro

DISCLAIMER

The Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.