How Much Strength Training Do You Need Each Week to Reap Health Benefits?

Strength training is essential for maintaining muscle mass, enhancing bone density, and boosting metabolism. But how much do you need to do each week to see health benefits?

A recent systematic review and meta-analysis published in the British Journal of Sports Medicine found that engaging in 30 to 60 minutes of muscle-strengthening activities per week is associated with a 10–20% lower risk (source) of all-cause mortality, cardiovascular disease (CVD), and total cancer.

Incorporating strength training into your routine doesn't require hours in the gym. Here are some practical tips to get started:

  1. Start Small: Begin with bodyweight exercises like squats, push-ups, and lunges.
  2. Consistency Over Quantity: Aim for two sessions per week, focusing on all major muscle groups.
  3. Progress Gradually: As you become comfortable, consider adding resistance bands or weights to increase intensity.

Remember, the key is consistency. Even minimal amounts of strength training can lead to substantial health benefits over time.

If you're looking for help to get started, whether it’s a training program, an injury assessment, or someone to keep you motivated, our expert physiotherapy team can guide you online or at the gym in Caringbah. We have developed a comprehensive system to help you effectively incorporate strength training into your routine. Book an appointment with us today to take the first step toward a stronger, healthier you.

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