Strength training

Strength training is any exercise that makes the muscles work against resistance: a weight, an elastic band, a machine or the body's own weight. The NHS recommends it for all adults on at least two days a week, in addition to aerobic activity.

Benefits

Stronger muscles make everyday tasks easier and protect joints. Strength work also slows the loss of muscle and bone that comes with age, and reduces the risk of falls. It matters particularly for women after the menopause, when bone density falls faster.

How much

• All the major muscle groups, the legs, hips, back, abdomen, chest, shoulders and arms, are worked on at least two days a week.
• Each exercise is done for 8 to 12 repetitions, which makes one set. The NHS advises at least two sets, and three for more benefit.
• The resistance is right when the last repetition of a set is difficult to complete.
• A day of rest is left before the same muscles are worked again.

Ways of training

• Body weight: squats, lunges, press-ups, step-ups and planks need no equipment.
• Resistance bands: light, portable and easy on the joints.
• Free weights: dumbbells, barbells and kettlebells train balance and coordination as well as strength.
• Machines: guide the movement, which suits beginners and people returning from injury.
• Everyday effort: digging, carrying heavy shopping and climbing stairs also count.

Exercises by area

• Legs and hips: squats, lunges, step-ups, bridges and calf raises.
• Chest, shoulders and arms: press-ups, overhead presses and dips.
• Back: rows and pull-downs, which balance the pushing exercises and support posture.
• Abdomen and trunk: planks, side planks and controlled curl-ups.

Exercising one part of the body does not remove fat from that part. Abdominal exercises strengthen the muscles of the trunk, but a flatter stomach depends on overall body fat, which is a matter of diet and total activity.

Technique and safety

• A warm-up of at least six minutes comes first.
• Good form matters more than load. Movements are slow and controlled, through the full range, without jerking.
• Breathing continues throughout, out on the effort and in on the return. Holding the breath raises blood pressure.
• Weight is increased in small steps once 12 repetitions become easy.
• Heavy free weights above the head or chest are lifted with a partner standing by.
• Sharp pain is a signal to stop; an ache in the muscles a day or two later is normal.

A session with a qualified instructor is the quickest way to learn the main lifts. People with high blood pressure, a heart condition or a hernia, and women who are pregnant, are advised to take medical advice before starting.

Men and women

The same exercises and principles apply to both. Women have lower levels of testosterone and build muscle bulk more slowly, so strength training produces firmer, stronger muscles without the large increase in size that some expect.

Older adults and young people

Strength can be improved at any age, and the gains in later life are among the most valuable; see staying active in later life. Children and teenagers can do supervised strength exercise using body weight and light resistance.

The weekly targets are set out under physical activity guidelines, and precautions under avoiding exercise injuries.