Updated Physical Activity Guidelines are in!

Written By Tim Latham DC MS CSCS

For the first time in 17 years, the American College of Sports Medicine (ACSM) presented updated resistance training guidelines. Fortunately, these updated recommendations keep things refreshingly simple: move more, sit less, and do a mix of cardio and strength training each week.

For most adults, that means aiming for 150–300 minutes of moderate intensity activity or 75–150 minutes of vigorous intensity activity, plus strength training at least twice per week - targeting all major muscle groups.

Moderate Intensity (you can talk, but not sing) - 150-300 minutes/week

  • Brisk walking

  • Cycling on flat ground

  • Elliptical training

  • Hiking on moderate terrain

  • Swimming (steady pace)

  • Light jogging

  • Rowing at an easy/moderate pace

  • Recreational sports (tennis doubles, pickleball)

  • Dancing / group fitness classes

Vigorous Intensity (you can say a few words, not full sentences) - 75-150 minutes/week

  • Running or sprint intervals

  • Cycling hills or fast-paced spin classes

  • Swimming laps (hard effort)

  • Rowing (moderate to hard pace)

  • Jump rope

  • High-intensity interval training (HIIT)

  • Sports like basketball, soccer, or singles tennis

Resistance Training Examples (2+ Days/Week)

Lower Body

  • Squats (bodyweight, goblet, barbell)

  • Deadlifts (traditional, Romanian, trap bar)

  • Lunges (forward, reverse, walking)

  • Step-ups

  • Hip thrusts / glute bridges

Upper Body – Push

  • Push-ups

  • Bench press (barbell or dumbbell)

  • Overhead press

  • Dips

Upper Body – Pull

  • Pull-ups or assisted pull-ups

  • Lat pulldowns

  • Rows (dumbbell, barbell, cable)

  • Face pulls

American College of Sports Medicine - acsm.org

The specific recommendations didn’t change a ton from the previous version, the real shift from the updated version is this: it’s not about being perfect - it’s about being consistent.

This means that the ACSM experts leaned heavily into flexibility and personalization, recognizing that your routine should fit your life (not the other way around). Whether it’s structured workouts, weekend sports, or quick “exercise snacks” during the day, it all counts.

So the big takeaway is that you don’t need a perfect plan - you need a repeatable one. Start where you are, build gradually, and if you can sprinkle in some higher-intensity work and strength training along the way, even better.

For those who want to read more from the ACSM, check out their Resource Library

Tim Latham DC MS CSCS

Tim Latham is a doctor of chiropractic, certified strength and conditioning specialist and licensed dietitian/nutritionist (MA). His holistic approach combines movement, manual therapy and mind-body practices with modern pain science to help people overcome musculoskeletal pain.

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