ACSM Strength Guidelines Debunk Myths and Emphasize Consistency
ACSM's latest strength guidelines debunk common myths (no need to train to failure, no requirement for unstable surfaces, and time under tension isn’t a must). They stress choosing a plan you can stick with and minimums like training twice per week per muscle group. The guidelines also outline goal-specific loading: ~80% 1RM for strength (2–3 sets per exercise), ~10 sets per muscle group per week for hypertrophy, and 30–70% 1RM with fast movements for power; progression isn’t always required, and any equipment can work as long as it’s challenging. In short: do something regularly and find a routine you’ll actually follow.