Six Strength Training 'Rules' You Can Safely Ignore
Lifehacker • • health
Key Points:
- The American College of Sports Medicine (ACSM) has released updated strength training guidelines that provide more realistic advice, debunking common myths such as the necessity of training to failure and using unstable surfaces for balance improvement.
- Strength training is essential for overall health, positively impacting cardiovascular disease, cancer, diabetes, depression, and sleep quality, and should be performed at least twice a week per muscle group.
- The guidelines emphasize not overthinking details like training to failure, instability training, time under tension, beginner vs. advanced routines, equipment type, or always needing progressive overload for basic health benefits.
- To meet specific goals, the ACSM recommends lifting heavy loads (80%+ of one-rep max) for strength, performing
