Updated Resistance Training Guidelines That Will Surprise You!

We kicked this one off talking about the universe not giving a shit about any of us — and somehow landed on why you don't need to train to failure. Stay with us.

Dr. Michelle gets real (again) about how childhood trauma rewires the way we experience everything — pain, trust, family, even someone putting their hands on your shoulder in a PT session. Dr. Gene connects the dots between how the brain protects us from trauma and how it processes physical pain. Dr. Meghan may have briefly blacked out during the philosophy portion but came back swinging for the research breakdown.

Speaking of which — the ACSM finally updated their resistance training position stand after seventeen years. 137 systematic reviews. 38,000+ participants. And the takeaway? A whole lot of stuff the fitness industry has been screaming about just... doesn't matter. Blood flow restriction for the average lifter? Nah. Training to failure every session? Counterproductive for some. Drop sets and supersets for strength gains? No advantage over traditional sets.

What actually works: progressive overload, full range of motion, two to three sessions a week, and — here's the big one — just doing it. Individualization and participation beat perfect programming every single time.

If that sounds like what we've been doing at Recharge for nine years... yeah. We know.

Recorded live at Recharge | Howard County, Maryland
www.rechargexfit.com

Study referenced:
https://pmc.ncbi.nlm.nih.gov/articles/PMC12965823/