How often should you train each muscle?
The World Health Organization recommends that adults do muscle-strengthening activities at moderate or greater intensity that "involve all major muscle groups on 2 or more days a week", according to its 2020 guidelines on physical activity. For adults aged 65 and over, the same guidelines add varied activity that emphasises balance and strength on 3 or more days a week, to improve function and help prevent falls.
How many sets and reps should a beginner do?
For people new to strength training, the American College of Sports Medicine recommends a load you can lift for 8 to 12 repetitions, trained 2 to 3 days a week, in its position stand on resistance training. Once you can do one or two more reps than your target, it suggests adding a small amount of weight, around 2 to 10 percent. Each exercise page in this library gives a starting range you can adjust.
Is strength training safe for beginners?
Start with the easier version of each exercise, use a weight you can control, and stop if anything causes sharp pain. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise routine.