248. Updated ACSM Resistance Training Guidelines w/ Brad Currier

In this episode of The E3 Rehab Podcast, host Chris Hewitt interviews Brad Currier, the primary author of the newly updated American College of Sports Medicine (ACSM) Position Stand on resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults. The position stand, which synthesizes 137 systematic reviews and meta-analyses, marks a significant evolution from the 2009 version by emphasizing evidence-based, accessible, and inclusive guidelines for the general population. Key findings include that 'anything is better than nothing'—even minimal resistance training with bodyweight or bands yields measurable benefits. For strength, optimal gains are achieved with training at least twice weekly using loads above 80% of one-repetition maximum. Hypertrophy is maximized through volume (at least 10 sets per muscle group per week) and high effort, not necessarily heavy loads. Power development is enhanced with moderate loads (30–70% 1RM) and intentional fast concentric movements. The paper also notes that periodization offers no significant advantage over non-periodized programs for most healthy adults, reinforcing the importance of consistency and individualization. The episode concludes with a strong emphasis on sustainability, enjoyment, and accessibility in training, challenging the myth that only elite, complex programs yield results.