According to a new Position Stand from the American College of Sports Medicine (ACSM), consistency in resistance training matters far more than workout complexity, equipment type, or specific programming details. The report, an overview of 137 systematic reviews involving data from more than 30,000 healthy adult participants (primarily beginners), found that any form of resistance training — including simple at-home bodyweight exercises and resistance bands — significantly improves muscle strength, size, power, balance, walking speed, and overall physical function compared to no exercise at all. Published March 5 in the peer-reviewed journal Medicine & Science in Sports & Exercise, this is the first major ACSM update on the topic since 2009. Heavier loads and multiple sets showed advantages for pure strength gains, while total volume mattered most for muscle growth; however, factors like training to failure or using machines versus free weights made little consistent difference for most people. No conflicts of interest were noted in the source reporting. Source: https://www.healthline.com/health-news/new-resistance-training-guidelines-emphasize-consistency