Stop Overcomplicating Strength: Why Consistency Beats Perfection

Apr 3

If you’ve ever felt guilty for not following a "perfect," complex training plan, I have some news that is going to make you breathe a huge sigh of relief.

The American College of Sports Medicine (ACSM)—the organization that sets the gold standard for physical activity—recently released their 2026 resistance training guidelines. This is the first update since 2009, and as someone who helps women over 40 get stronger, I couldn't be more thrilled with the results.

The bottom line? You don’t need to live at the gym to build your strength for life.

5 Key Takeaways from the 2026 Update

ACSM published an infographic that outlines the below considerations when designing your program.

1. Consistency > Perfection

The most important variable in your health isn't the complexity of your workout—it’s whether or not you actually show up. The new guidelines confirm that being consistent with a simple plan is far more effective than being "perfect" with a complex one for a week before burning out.

2. Once You’re Consistent, Then We Fine-Tune

Yes, there are ways to maximize muscle growth and power (and we will dive into those later in this series!), but those benefits only come after the habit is established. Don't worry about the "optimization" until you've mastered the "showing up."

3. Make it Personal

The best plan for you is the one you actually like. If you hate the movements you’re doing, you won’t stay consistent. Strength training should fit your life, not the other way around.

4. You Don’t Need a Gym

This is a big one. The 2026 update confirms that body weight, resistance bands, and dumbbells provide incredible benefits as long as you are challenging yourself. You don’t need specialized equipment to catch yourself before you fall or to maintain bone density.

5. Skip the "Advanced" Stuff

Most of what you see influencers doing on Instagram is "final tweak" territory. As a general person wanting to stay strong and maintain muscle as you age, you don't need high-tech techniques. You need the basics, done well.

Where to Start?

If you aren't doing any resistance training right now, the goal isn't to go from 0 to 60. The goal is just to start.

I recently shared a 10-Minute Strength Strategy that hits every major muscle group in your body. If you have 10 minutes, you have enough time to meet these new guidelines and invest in your future self.

Watch the 10-Minute Strength Strategy Here

Remember: Resistance training isn't optional for long-term health, but it doesn't have to be complicated.

Stay tuned for Part 2 of this series, where we’ll dive deeper into how to match your training to your specific goals!

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Ready to dive in for more? I have long used the approach outlined by the ACSM guidelines with my clients to help them safely build strength and progress toward their goals. If you would like to talk with me about how I can help you, you can schedule a free 30 minute consultation with me.

You can also check out my paid programs where I work with you to build sustainable habits and strength for a stronger and healthier future you!: