What Is Muscle Strengthening Exercise or Strength Training?

Muscles strengthening exercise is now recommended two or more days a week in exercise guidelines from the American Heart Association and U.S. Department of Health and Human Services. There are additional guidelines for those over age 65.

Do Strength Training Two Days a Week

Moderate or vigorous aerobic activity is needed for good health, but you also need strength training exercise two days a week.

• How Many: Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise.
• How Often:: Two days each week.
• What Are Strength Training Exercises? Strength training exercises have you lift, push or pull to increase muscle strength and endurance.
  • lifts with dumbbells and barbells
  • resistance band exercises
  • gym equipment
• Strength Training Guide

More Is Better

These guidelines are the minimum for maintaining good health. If you workout for longer or more often, you further improve your fitness and reduce your risk of chronic disease and weight gain.

_{Source: Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. "Physical Activity and Public Health. Updated Recommendation for Adults From the American College of Sports Medicine and the American Heart Association." Circulation. 2007 Aug 1. [Epub ahead of print]}