The American College of Sports Medicine just released its first major update to resistance training guidelines in 17 years. After analyzing 137 systematic reviews covering over 30.000 participants, the experts concluded that the “perfect” program doesn’t exist. What matters is showing up.
The resistance training you’ll stick with
The most extensive evidence review to date reveals that any resistance training improves strength, muscle size, and overall physical function.
“The best resistance training program is the one you’ll actually stick with,” says Stuart Phillips, professor of kinesiology and co-author of the new guidelines. This is music to the ears of riders who’ve abandoned strength work because it felt too complicated or time-consuming.
The biggest gains often come from the simplest starting point: transitioning from no resistance training to any regular activity.
No gym? No problem
The good news is that effective resistance training doesn’t require a gym. The new guidelines explicitly recognize that:
- Simple at-home routines work
- Bodyweight movements work
- Elastic bands work
This is especially relevant for cyclists who travel frequently or have limited time. A set of resistance bands in your suitcase or 20 minutes of bodyweight exercises in your living room can maintain the strength that prevents injuries and improves pedal efficiency.
The cyclist’s strength minimum
The research shows clear evidence for what improves strength and power:
Frequency: ≥2 sessions per week (this is where significant strength gains begin)
Load for strength: Heavy weights (≥80% of your one-rep max) for 2-3 sets per exercise
Load for power: Moderate weights (30-70% of 1RM) with explosive concentric movements
Technique: Full range of motion enhances strength
Timing: Do strength work at the beginning of your session (not after riding)
Note: The ≥2 sessions/week recommendation applies primarily to periods when you’re aiming to progress in strength. During race season, when the priority is cycling performance rather than strength development, this frequency may not be practical or necessary.
What doesn’t matter in strength training
The research debunks several long-held beliefs about strength training to further bring home the message that simple is all you need.
- Training to absolute failure isn’t necessary (and may increase injury risk)
- Machines vs. free weights: both work equally well
- Unstable surfaces (Bosu balls, etc.) don’t add strength benefits
- Time under tension isn’t a magic bullet
- Morning vs. evening training makes no difference
- Short vs. long rest periods between sets don’t affect results
- Complex periodization schemes aren’t superior to simple progressive overload
The new science is clear: consistency beats complexity. For most cyclists, choosing a simple resistance routine that fits your lifestyle and sticking with it will deliver better results than chasing the perfect program you’ll struggle to maintain.
