How often should adults participate in strengthening activities each week?

Adults are recommended to engage in strengthening activities at least two days per week. This guideline is based on research that shows the health benefits of resistance training, which includes improvements in muscle strength, bone density, metabolic rate, and overall physical function. Strengthening activities can encompass a variety of forms, such as weight lifting, resistance band exercises, or body-weight movements like push-ups and squats. Regular participation helps to maintain muscle mass, which tends to decline with age, and contributes to functional fitness, making daily tasks easier and reducing the risk of injury.

In contrast, other frequency options, while they may offer some benefit, do not meet the established recommendation for optimal health outcomes. Engaging in strength training only once a week would not provide sufficient stimulus for significant gains in strength or endurance. Similarly, doing it three or five days a week could lead to overtraining and insufficient recovery times if not properly balanced with adequate rest and nutrition. Thus, the guidance of two days aligns well with health recommendations while allowing for recovery and comprehensive fitness improvement.