Strength training is no longer just “a nice extra” to your weekly movement—it’s now a non-negotiable for long-term health.

In Australia, updated physical activity guidance continues to emphasise something many of us already feel intuitively:

👉 we need to lift, strengthen, and challenge our muscles regularly to stay well.

Let’s break down what the latest recommendations actually mean—and how to apply them in real life.

What Do the Australian Guidelines Say?

For adults, the Australian Government recommends:

• 150–300 minutes of moderate exercise per week (like walking, yoga, cycling)

• OR 75–150 minutes of vigorous exercise

• PLUS strength training at least 2 days per week

That last part is the one many people miss.

Strength training is not optional—it’s a core pillar of health, just like cardio.

Why Strength Training Matters More Than Ever

Strength training supports:

• Muscle mass and metabolism

• Bone density (critical for women 40+)

• Joint stability and injury prevention

• Hormonal health

• Balance and fall prevention as we age

In fact, strength training has unique benefits that cardio alone can’t provide

And yet…

👉 Only about 1 in 4 Australians are doing strength training at least twice per week

The Shift in “New” Thinking Around Strength Training

While the core guideline (2+ sessions per week) hasn’t drastically changed, the way we approach strength training has evolved.

Here’s what’s becoming clearer:

1. Consistency Beats Perfection

You don’t need the “perfect program.”

• Pilates with weights

• Resistance bands

• Bodyweight exercises

• Dumbbells

👉 It all counts.

What matters most is doing it regularly.

2. You Don’t Need to Smash Yourself

There’s a growing shift away from “go hard or go home.”

You don’t need:

• Exhaustion

• Heavy lifting to failure

• High-impact training

Instead, think:

✔ Controlled

✔ Intentional

✔ Progressive over time

3. Two Sessions a Week Is Enough (to Start)

Many women are relieved to hear this.

👉 Just 2 strength sessions per week can deliver real benefits.

Of course, more can help—but only if recovery is supported.

4. Strength Training Is for EVERY Body

This is especially important for:

• Beginners

• Women in perimenopause and menopause

• Anyone returning after injury or time off

You don’t need to be “fit” to start.

You start—and then you become stronger.

What Counts as Strength Training?

Strength training includes anything that challenges your muscles:

• Pilates Strength classes

• Resistance bands

• Dumbbells (even light ones!)

• Bodyweight exercises (squats, lunges, push-ups)

• Yoga (especially slow flow or power styles)

👉 If your muscles are working against resistance—it counts.

How to Apply This in Real Life

Here’s a simple, realistic weekly structure:

• 2–3 strength sessions (Pilates, weights, resistance work)

• 2–4 days of gentle to moderate movement (walking, yoga, mobility)

• Optional: 1 higher-intensity session

This approach supports:

✔ Strength

✔ Recovery

✔ Nervous system regulation

A Note for Women in Midlife

If you’re in perimenopause or menopause, strength training becomes even more important.

It helps to:

• Preserve lean muscle

• Support metabolism

• Maintain bone density

• Improve energy and resilience

This is not the time to do less—

it’s the time to train smarter and more intentionally.

Final Thoughts

The biggest takeaway from the latest strength training guidance is simple:

👉 You don’t need more extreme workouts.

👉 You need more consistent strength work.

Start where you are.

Use what you have.

Stay consistent.

Because strength isn’t just about muscles—

it’s about how you move through your life.

*Updated 2026 ACSM strength training guidelines prioritize personalized, consistent resistance training over complex, one-size-fits-all routines. Key recommendations include training at least twice weekly, with specific focus on heavy loads (>80% 1RM) for strength, high volume (~10 sets/week) for growth, and explosive movement for power. 

ACSM

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Core Guidelines for Strength Training (2026 Updates)

• Consistency > Intensity: The most effective program is one you can maintain regularly. Simple, consistent, weekly training provides significant benefits.

• Optimal Frequency: Perform resistance training at least 2 days per week.

• Personalization: Programs should be tailored to individual goals and safety rather than a generic formula. 

• 

• ACSM
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Specific Goals Breakdown

• For Strength:

  • Load: Heavy (80% or more of your 1-repetition maximum).

  • Volume: 2–3 sets per exercise.

  • Focus: Full range of motion, typically early in the workout.

• For Muscle Growth (Hypertrophy):

  • Volume: ~10 sets per muscle group per week.

  • Technique: Focus on the lowering (eccentric) phase.

• For Power (Explosiveness):

  • Load: Moderate (30% to 70% of 1RM).

• Technique: Move the weight as quickly as possible during the lifting (concentric) phase. 

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  • ACSM
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General Health & Functional Strength

• Functional Training: For general health, prioritize mobility, balance, and coordination, especially for older adults.

• Alternative Equipment: You do not need a traditional gym; elastic bands, bodyweight exercises, and home workouts are highly effective.

• No Need for Absolute Failure:While the work must be challenging, training to absolute failure is not strictly required for results. 

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• ACSM
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Recovery

• Rest: Allow at least one day of rest before working the same muscle group again.

• Sleep: Ensure 7–9 hours of sleep (7-8 for older adults) for optimal recovery. 

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• Australian Government Department of Health, Disability and Ageing
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