PausitoRoutine BuilderHow often should you do strength exercises?
Do exercises that strengthen your major muscle groups on at least 2 days a week. A manageable schedule is roughly every 2 days, for example on Monday, Wednesday and Friday.
That’s the guideline from the WHO and Gezond Leven for adults aged 18 to 64, alongside enough physical activity throughout the week. Bodyweight exercises are an easy start: you don’t need any equipment. Start with what you can comfortably manage and build up gradually. If you have a medical condition or injury, check with your GP or physiotherapist first. Stop if you feel pain, dizziness or chest pain, and talk to your GP.
- Choose a small set of exercises for the major muscle groups (e.g. squats, push-ups against the wall or on the floor, lunges, plank)
- Do each exercise at a pace and number of repetitions you can comfortably manage
- Rest briefly between exercises
- Finish with a short stretch
More about this task
Why does it matter?
That’s the guideline from the WHO and Gezond Leven for adults aged 18 to 64, alongside enough physical activity throughout the week. Bodyweight exercises are an easy start: you don’t need any equipment. Start with what you can comfortably manage and build up gradually. If you have a medical condition or injury, check with your GP or physiotherapist first. Stop if you feel pain, dizziness or chest pain, and talk to your GP.
How do you go about it?
Choose a small set of exercises for the major muscle groups (e.g. squats, push-ups against the wall or on the floor, lunges, plank). Do each exercise at a pace and number of repetitions you can comfortably manage. Rest briefly between exercises. Finish with a short stretch.
What source is this answer based on?
This answer is based on: Wereldgezondheidsorganisatie, Gezond Leven.
5 to 15 minutes.
- none, optionally a yoga mat
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This is a general public guideline, not personal medical advice. If you have symptoms or doubts, ask your doctor for advice.
Source
- Wereldgezondheidsorganisatie (WHO) — WHO guidelines on physical activity and sedentary behaviour
- Gezond Leven (Vlaams Instituut Gezond Leven) — Hoeveel beweeg je best als volwassene? En wat met stilzitten?
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