How Often Should I Do Strength Training?

Why Strength Training Matters

Strength training is essential for preserving muscle mass, bone density, metabolic health, and functional independence as we age. It reduces injury risk, improves posture, and supports fat-burning, even at rest.

Where Your optimal Recommendation Comes From

The WHO, CDC, NHS (UK), and ACSM (American College of Sports Medicine) all recommend muscle-strengthening activity at least twice a week.

These sessions should involve major muscle groups (legs, hips, back, core, chest, arms) using resistance, your bodyweight, free weights, bands, or machines.

What Counts as Strength Training?

Push-ups, squats, lunges, planks, resistance bands, kettlebell swings, and any gym-based lifts all count.

You don’t need a gym or heavy weights to get started. Simple movements at home are an excellent starting point.

Who Should Be Cautious

If you’re managing joint pain, recent surgery, balance issues, or chronic illness, strength training may require adaptation. If pain or limitation is already part of the picture, it helps to think carefully about training around injury rather than simply pushing through. Focus on form, range of motion, and safety first. Consider speaking with a physiotherapist or your GP.

How optimal Uses This Goal

If you enable the Strength Goal, we’ll help you track how many strength sessions you complete each week. We recommend starting with 2 sessions, and adjusting based on recovery and motivation.

Talk to Your GP First

If you’re new to strength training, recovering from injury, or have heart or joint issues, check with your doctor before starting.

Final Thought

Muscle is protective. It’s never too late to build strength, and you don’t need to become a lifter. You just need to begin.

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Set your strength training goal

Create a free account to set your strength training goal and build your personalised training plan.

Create a free account to set your strength training goal