On this page 4 sections
Quick answer
- Aim for strength work on at least 2 days a week.
- Bodyweight moves, gardening and chair exercises all count.
- Strength and weight-bearing exercise help build bone density.
Strength training is not just for gym lovers. It keeps muscles strong, supports bones and makes everyday life, from carrying shopping to climbing stairs, easier.
The NHS says weight-bearing and resistance exercise are particularly important for building bone density and helping to prevent osteoporosis later on. That is why this is worth starting early, at any age.
What counts
- Lifting weights or using resistance bands
- Bodyweight moves: squats, lunges, press-ups, planks
- Heavy gardening like digging
- Yoga, pilates and tai chi
- Carrying heavy shopping bags or lifting children
- Wheeling a wheelchair
- Chair-based exercises done at home
Getting started
- Pick 5 or 6 moves that cover legs, hips, back, tummy, chest, shoulders and arms.
- Do each move until you need a short rest before doing it again.
- Do them on at least 2 days a week, and rest between.
- Use progressive overload: add a little weight or a few reps over time, and build up slowly.
MythYou need a gym and heavy weights.
The NHS has gentle strength routines you can do at home, even from a chair, and says heavy shopping bags, gardening and yoga all count.
Sources
Written by the Splash teamSources checked
This is general information, not medical advice. Splash can’t diagnose. If you’re worried, talk to a GP, pharmacist or sexual health clinic. In an emergency call 999 (UK) or 911 (US). How we write and check articles.