Scientists Reveal the Simplest Rule for Building Strength

 New resistance-training guidelines show that any amount of strength training can significantly improve muscle, strength, and physical function.

The first major revision to resistance training guidelines in 17 years carries a straightforward takeaway. Doing any resistance training at all can boost strength, increase muscle size, improve power, and enhance physical function.

The updated guidance comes from the American College of Sports Medicine (ACSM), which released the recommendations as a Position Stand. The report draws on 137 systematic reviews that include data from more than 30,000 participants. This extensive analysis makes it the most comprehensive set of resistance-training guidelines produced to date.

“The best resistance training program is the one you’ll actually stick with,” says Stuart Phillips, distinguished professor in the Department of Kinesiology and an author on the Position Stand. “Training all major muscle groups at least twice a week matters far more than chasing the idea of a ‘perfect’ or complex training plan. Whether it’s barbells, bands, or bodyweight, consistency and effort drive results.”

A Long-Awaited Update in Strength Training Science

The new Position Stand arrives after years of rapidly growing research. ACSM last released official guidance on resistance training for healthy adults in 2009, before a surge of studies examining muscle health, aging, and the role of strength in long-term well-being.

“The new document reflects that surge in evidence and expands its recommendations to include more people and more types of training than ever before,” Phillips says.

A major theme throughout the updated guidelines is that the most meaningful improvement often comes from a simple change. Going from no resistance training to even a small amount can produce measurable benefits. While factors such as training load, workout volume, and frequency can be adjusted over time, experts say the priority for most adults should be creating a routine they can maintain consistently.

Strength Training Does Not Require a Gym

Another important shift in the updated guidance is the recognition that effective resistance training does not depend on access to a gym. Exercises using elastic bands, bodyweight movements, or simple home routines can still lead to clear improvements in muscle strength, muscle size, and everyday physical performance.

According to Phillips, rigid rules about the “ideal” workout plan are no longer supported by the evidence. Instead, the focus has shifted toward individual preferences, enjoyment, and the ability to stick with a routine over the long term. This approach is particularly important for adults who want to remain strong, healthy, and physically capable as they age.

Find a Routine You Enjoy and Stick With It

Highly trained athletes will still need more specialized programs tailored to their sports. However, for most adults the core advice is straightforward. Choose a resistance training routine that you enjoy and make it a regular habit.

The full ACSM Position Stand is now available in Medicine & Science in Sports & Exercise.

 

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8 Reasons Why You’re Not Losing Weight On The Keto Diet

Sure, a lady makes the keto diet look like a damn breeze (girl has lost 80 pounds since starting the keto in April).

So why the heck are you not losing weight on keto? You've cut down on carbs and loaded up on bacon, cheese, and avocados, but the scale still isn't moving—what gives?

Turns out, there are tons of reasons why you might not be seeing the scale move on keto. Here's why you might not be losing as much weight as you'd like on the keto diet—and how to get those numbers moving in the right direction again.

1. You're eating too many calories...

Yes, the keto diet lets you have meat, cheese, and butter—but that doesn't mean you can eat as much of it as you want to. "Getting in more calories than your body requires from food can hinder weight-loss efforts no matter the type of food eaten or ratio of foods," says a spokesperson of the program.

Basically, the keto diet is still a diet, and losing weight typically happens when there's a calorie deficit (1,200 to 1,500 calories a day is the sweet spot for weight loss)—so go ahead and cut carbs to under 50 grams a day and up your fat—but if you want to lose weight, make sure you're keeping an eye on calories, too. 

2. ...or you’re not eating enough calories.

While you can eat some of those atypical diet foods, you might not even want to—the keto diet might take away your appetite for a while when you first start it. "Ketones can help take away hunger initially, but this effect an wear off with time," says the spokesperson.

That could translate into not eating enough calories—and when that happens, your body can go into starvation mode, slowing down your metabolism and hindering your weight-loss efforts. This lack of appetite should go away within a few weeks, but if you've been on the keto diet for a while and you're still not feeling hungry, it might be time to switch diets or talk to an R.D. about modifying your keto attempt.

3. You stopped going to the gym.

The keto flu is real, guys—and it might make you skip the gym...over and over again. "When you start the keto diet, you will likely feel irritable, moody, and fatigued since the brain doesn’t have its main source of fuel from glucose—a.k.a carbohydrates," says a nutritionist.

"Fiber is essential to help regulate hunger and fullness cues, and to provide long-lasting energy and a steady blood-glucose level," says the nutritionist. "A low-fiber diet is less satisfying, which can lead to overeating later."

Another thing about a low-fiber diet: You might be messing with your gut bacteria. "Diets lower in fiber will have a lower diversity of good bacteria, which can also contribute to weight gain," says another nutritionist.

5. You're still eating too many carbs.

The ratios of the keto diet are super important: "Generally, 70 to 80 percent of calories come from fat, 10 to 20 percent come from protein, and 5 to 10 percent come from carbohydrates," says a nutritionist—that typically means you should be eating 20 to 50 grams of carbs per day.

But here's the thing: "Many people might not realize how much carbs are in common foods," says Al Bochi—which is why it's very important to track your daily intake. If you end up eating too many carbs on the keto diet, you may never get into ketosis (that state when your body burns fat for fuel instead of carbs), which can hinder your weight loss, adds the nutritionist.

6. You're eating too much protein.

Those keto ratios come into play again here, too. "When our body digests protein, a small percentage is converted to glucose," says the nutritionist, which can then hinder your body's ability to go into ketosis, he adds (glucose is a sugar, which is a carb).

Instead of using the keto diet as a free pass to eat as much steak and bacon as you'd like, keep in mind that your primary focus on keto is eating healthy fats (avocado, olive oil, nut butters). So cut back on the protein a bit and make sure to have some form of healthy fat with every meal.

7. You're yo-yo keto dieting.

Let's be real: The keto diet is really hard to stick to—but if you're constantly doing keto for a few days and then quitting it for a few days, you're probably not getting the results you want, says the nutritionist. 

That's because your body might be going in and out of ketosis—so it's never in it long enough to show you any results. If you're struggling on keto, ease up on yourself a little—and ease into the diet. Starting slow (gradually restricting carbs until you get to that 20 to 50 grams a day range) can help you stick with the diet for a longer term.

8. You're not getting enough B vitamins

"B vitamins are found in whole grains, lentils and rice and help with red blood cell development," says the nutritionist—and lacking them can make you feel tired, which can then limit your activity, and your weight loss.

Luckily, you can still get plenty of B vitamins from keto-friendly foods like meats, eggs and dairy products, and dark, leafy vegetables like broccoli and spinach. If you're still feeling lethargic, talk to your doctor about taking a B vitamin supplement to boost your levels.

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