Strength Training for Everybody!
5/26/202638 min
Forget the oiled-up pumping-iron musclehead stereotype. In 2026, strength training is officially for EVERYONE. The question: What took so long?
In the premiere episode of the Exercise Science podcast, Martin Gibala takes his co-host Stuart Phillips through the recently released landmark update that Phillips senior authored: The American College of Sports Medicine (ACSM) Position Stand on Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults.
It’s the first position statement in 17 years from the gold standard exercise organization, and, according to the ACSM itself, “the most comprehensive evidence-based guidance to date on how resistance training supports muscle strength, muscle size (hypertrophy), power, and physical performance across adulthood.”
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?If you’re going to listen to just one podcast about the 2026 ACSM position stand on strength training — 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!
Thanks to our season one sponsor: EverMe is longevity intelligence — and you can download it for free at your favourite App store.
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)
One of four students on the position stand, Brad Currier brought the evidence together, did most 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.
The science of strength and fitness is continually evolving. While we strive to provide accurate, evidence-based information, we make no representations or warranties regarding the completeness, accuracy, or timeliness of the information discussed.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.realexercisescience.com
Clips
Transcript preview
First 90 secondsMartin Gibala· Host0:00
Stu, we've been friends and colleagues for a long time, worked at McMaster together over 25 years. It, it's nice to see your work [laughs] finally getting some recognition.
Stuart Phillips· Host0:10
Yeah, yeah. Thanks. [laughs] Thanks. Yeah.
Martin Gibala· Host0:12
You know, every- everyone knows that cardio's important.
Stuart Phillips· Host0:15
Yeah.
Martin Gibala· Host0:15
Everyone knows VO2 max is important. 150 minutes a week, oh, and lift something- You lift ... heavy.
Stuart Phillips· Host0:22
Yeah.
Martin Gibala· Host0:22
So, you know, now, uh, you are the senior author on the new American College of Sports Medicine position stand, a major update talking about the importance of resistance training, so it's, it's nice to see you finally get your due a bit.
Stuart Phillips· Host0:38
Thank you. So yeah, we're here to solve the, the strength crisis, and so that's what the ACSM position stand is all about.
Martin Gibala· Host0:45
The Exercise Science Podcast, train to improve your health and fitness. Boom.
Stuart Phillips· Host0:49
There it is.
Martin Gibala· Host0:50
Welcome to the Exercise Science Podcast. We're your hosts. I'm Martin Gibala.
Stuart Phillips· Host0:54
Stuart Phillips.
Martin Gibala· Host0:56
The Exercise Science Podcast is made to translate exercise science for the rest of the world.
Stuart Phillips· Host1:02
Marty is a worldwide expert on time efficient cardio.
Martin Gibala· Host1:05
And Stu is the global expert on strength, muscle development, and protein.
Stuart Phillips· Host1:10
Hard facts, no hype.
Martin Gibala· Host1:12
Remember, we're on most platforms, @real exercisescience. Give us a follow or a subscribe. And in this episode, we're gonna discuss what's different about the new position stand, who is it for, who was Captain Thomas L. Delorme, and well, what should you be doing?
Stuart Phillips· Host1:28
But first, an ad break.