Minute Tip · Strength
What counts as strength training?
It does not have to be a gym.
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The tip
Strength training does not have to mean a gym. It means making your muscles work against resistance.
That can be your own body weight, like a sit-to-stand. It can be a resistance band, or weights.
Guidelines advise doing it on two or more days a week, working all the major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms.
Start with what is comfortable, and build up gradually. If you have a health condition, or a recent surgery or injury, ask a clinician or physical therapist first.
The claim behind this tip
Strong evidence Guidelines advise muscle-strengthening activity of moderate or greater intensity that works all the major muscle groups on 2 or more days a week.
Consistent support from authoritative guidelines for the narrow claim made here. Source-checked on . This rating is proposed, pending confirmation by a person. No clinician has reviewed this page.
Limits: Population-level guidance, not an individual prescription. Start at a level that is comfortable and build gradually.
- Physical Activity Guidelines for Americans, 2nd edition, U.S. Department of Health and Human Services (2018)
- WHO guidelines on physical activity and sedentary behaviour, World Health Organization (2020)
Limits: Population-level guidance. Start at a comfortable level. General education, not medical advice.
Try it today
Do one comfortable chair-strength set. From a stable chair, try up to five comfortable sit-to-stands, using the chair arms if helpful. About 5 minutes.
Go deeper
- Strength Training After 50: Where to Start
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- Personalize this for me One small step chosen each day from your goals, interests, and limits.