The resistance training guidelines just changed - and the headline finding is one I've been waiting years to be able to say out loud: we've been massively overcomplicating this.

In this episode I break down what the new ACSM position stand actually means for everyday women, cut through the oversimplifications doing the rounds online, and explain why the principle I keep coming back to - effort over weight - is more supported by the evidence than ever.

We cover:

• How much strength training you actually need to do (the clearest answer the research has ever given us)

• Why "you can build strength at any weight" is true but missing crucial nuance

• What the research really says about bone density and load

• Why effort matters more than the number on the dumbbell

• What this all means practically depending on where you're at right now

Whether you're just starting out, returning after a break, or training around pain or injury — this one will reassure you and refocus you.

Resources mentioned in this episode:

• Learn to Lift at Home Program — https://glowphysio.com.au/l2l-1/

• GLOW10 Tribe — https://glowphysio.com.au/glow10-tribe-join