Editorial Team
Health guidelines recommend muscle-strengthening activities on at least two days a week. You do not need a gym to begin.
Why strength matters
Strong muscles support everyday movement, balance and joint health, and strength tends to matter more as we age.
A simple starter routine
Choose four to six exercises that work major muscle groups, and do one to two sets of eight to twelve repetitions on two non-consecutive days a week:
- Sit-to-stand or bodyweight squats
- Incline push-ups against a wall or counter
- Resistance band or dumbbell rows
- Glute bridges
- Planks on your knees or toes
Form and progress
Move slowly and with control, breathe steadily and stop if something hurts sharply. When the last repetitions feel easy, add a few reps, another set or slightly more resistance.
Good to know: If you have an injury, a chronic condition or have been inactive for a long time, ask a healthcare professional or qualified trainer to help set up your routine.
