Sally Gunnell@sallygunnellInstagram

Looking to start strength training in 2026 not sure where to start? I’ve got you. 🙌 This beginner-friendly

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what it claims

To start strength training, a 3-block program (press, squat, shoulder/triceps isolation), 6-10 reps, 3 sets, 60-90s rest, at home or in the gym.

holds up

Set aside the commercial pitch at the end of the post (paid program, DM '2026'), the session structure itself is what matters.

noli's read

Set aside the commercial pitch at the end of the post (paid program, DM '2026'), the session structure itself is what matters. The American College of Sports Medicine's new 2026 Position Stand (137 systematic reviews, 30,000+ participants) states the biggest gain comes simply from moving from zero resistance training to any form of it, recommends at least 2 sessions per week per muscle group, and explicitly notes that 'nontraditional' methods (bodyweight, light equipment, home-based) produce marked strength and hypertrophy benefits — with no need to train to muscular failure for the average adult. The structure proposed here (moderate loads, 6-10 reps, 3 sets, adequate rest, compound movements) matches exactly what these guidelines describe as a solid starting point. Verdict: holds.

the sources

No named source held this one up — that absence is part of the verdict.

Claimed by Sally Gunnell. Noli grades the claim, never the person.

Decoded by Noli · August 3, 2026 · the original post

Sally Gunnell in the Register1 claims gradedSee their record →

Others on this

To improve your squat depth, prioritize active mobility work (such as holding the bottom position of a squat with a light counterweight) rather than passive stretching, as the body requires strength and control to fully utilize its range of motion.

holds upSquat University

Doing '3 sets of 12' doesn't build muscle by itself — you have to push near failure (RIR 0-1) and progress load/reps, or the set is wasted.

mixedFabio

Progressive overload isn't a technique you 'apply', it's what happens when you train hard, near failure, with good form, repeatedly — rep ranges (3-5 for heavy lifts, 5-10 for secondary work, 10-20 for isolation) are a framework, not the cause.

holds upTony

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