Strength vs Hypertrophy: What the 2026 ACSM Position Stand Says

Summary

This episode discusses the latest position stand by the American College of Sports Medicine on resistance training. It also covers effective methods for strength, hypertrophy, power, and endurance, emphasizing evidence-based practices for all fitness levels.

Keywords

resistance training, strength, hypertrophy, power, exercise science, ACSM, muscle growth, training guidelines

Key topics

Resistance training for strength and hypertrophy

Effective training volume and intensity

New evidence on training to failure and load

Power training and velocity-based methods

Training for older adults and functional improvements

Sound bites

"Resistance training works, even with elastic bands"

"Cross-education significantly improves untrained limbs"

"You don't need to train to failure for strength gains"

Chapters

00:00 Introduction and Personal Updates

02:19 Breaking News: New Research on Resistance Training

05:17 Key Findings on Strength and Hypertrophy

07:53 Understanding Resistance Training for Novices

10:24 What Works in Resistance Training

13:15 Insufficient Data in Resistance Training Research

18:17 Individualisation in Strength Training Recommendations

21:25 Hypertrophy: Key Insights and Training Strategies

28:52 Power Training: Optimal Loads and Techniques

31:01 Resistance Training for Older Populations

36:04 Conclusion: Evolving Perspectives on Resistance Training

Resources

www.learn.physio - Evidence-based courses for health professionals

⁠Premax Performance Skincare⁠