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The American College of Sports Medicine (ACSM) has finally changed its 2009 guidelines for resistance training. They now offer a doable path to improved muscle tone, strength and physical function that can be adopted by virtually everyone. Whatever your age, your fitness level or your goals, the new outline will help you get started and achieve what you're aiming for.

1. ACSM now acknowledges that even a small amount of resistance training twice weekly improves muscles, gait, balance and well-being, and your goal should be to do whatever you can sustain. (Your ability to do more reps and/or use more resistance will increase over time but start out with exercises and intensity you can stick with today.)

2. People who aren't doing any resistance exercises see profound benefits from starting a regular routine, even at a low level.

3. You don't need to go to the gym to do resistance exercises. Using your body weight, resistance bands, hand weights or barbells produces measurable improvements in strength, muscle size and functioning.

I'm also a fan of jumping, stair climbing, wall-sits, wall pushups, lunges, planks and repeatedly rising from a chair -- "Look, no hands!" The ACSM says resistance training improves your ability to do those activities, but since they all involve overcoming resistance, make them part of your routine, not a benefit that you may or may not incidentally achieve.

For more info on creating and preserving muscle strength, tone and agility, check out my book "The RealAge Workout" and the AI resistance-exercise coaching program at 4YOUngevity.com.

Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.

(c)2026 Michael Roizen, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.