# Strength training: your bones will thank you

> Why lifting is for everyone

Category: Movement & sleep · 2 min read · Written by the Splash team · Sources checked October 2026
URL: https://splash.care/learn/movement-sleep/strength-training

## 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.

**2 days** The NHS advises strength activities working all the major muscle groups on at least 2 days a week

The NHS says weight-bearing and resistance [exercise](https://splash.care/learn/period-care/exercise-on-period) are particularly important for building bone density and helping to prevent [osteoporosis](https://splash.care/learn/glossary/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

1. Pick 5 or 6 moves that cover legs, hips, back, tummy, chest, shoulders and arms.
2. Do each move until you need a short rest before doing it again.
3. Do them on at least 2 days a week, and rest between.
4. Use [Progressive overload](https://splash.care/learn/glossary#progressive-overload): add a little weight or a few reps over time, and build up slowly.

**Myth:** You need a gym and heavy weights.

**Fact:** 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.

> **Splash says:** some people feel extra strong in the follicular phase, so it can be a fun time to try a new personal best. Research says the phase makes little difference on average, so there is no pressure.

### When to see a doctor

Speak to a GP or physio first if you have not exercised for a while, have a health condition or an injury, are pregnant, or have recently given birth.

## Sources

1. [NHS: Strength exercises](https://www.nhs.uk/live-well/exercise/strength-exercises/)
2. [NHS: Physical activity guidelines for adults aged 19 to 64](https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/)
3. [NHS: Osteoporosis, prevention](https://www.nhs.uk/conditions/osteoporosis/prevention/)
4. [NHS: Sitting exercises](https://www.nhs.uk/live-well/exercise/sitting-exercises/)

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).