Strength Training for Everybody!

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!LINKSExercise 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 & ExerciseHere’s the press release about the stand from the ACSM, and a great succinct infographic summarizing the main takeawaysHere are the two previous ACSM position stands on strength: 2009 and 2002Thomas L. DeLorme and the Medical Acceptance Of Progressive Resistance Exercise - Iron Game HistoryThomas 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 catsAll about Ken Cooper, a seminal expert on aerobic fitness who came to understand the importance of strength trainingHonoring the legacy of Steve N. Blair, a giant in the field of exercise epidemiologyMarty and Stu’s MOOC: Hacking Exercise for HealthExercise Science is produced by Ghost Bureau in Toronto.DISCUSSION POINTS00:00 Marty teases Stu01:20 Episode outline02:34 What’s a position stand?03:36 What is the ACSM?03:52 Building the team05:00 What’s new in 202606:20 Levels of scientific papers07:10 2026 v. 200908:12 Recommendations09:30 Effort v. failure10:38 Volume of training12:30 Home-based options14:06 Advice for newbies15:13 Strength explained18:57 Power explained19:37 Why now?22:17 Weight training for women23:03 Capt. Thomas L. Delorme25:36 Circus strongmen26:30 Outdated philosophies28:01 Barriers to entry29:33 No pain, no gain is dead31:45 Safety33:30 Where to start35:00 Takeaways35:50 Listener question36:50 OutroDISCLAIMERThe 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