How often and how heavy should I strength train?
Start with 2 to 3 training days per week, sets of 8 to 12 repetitions close to your maximum, and increase the weight as soon as you can add extra repetitions. This demonstrably builds both strength and muscle mass at every level.
If you are just starting out, train 2 to 3 days per week. Do sets of 8 to 12 repetitions at a weight you can just barely manage. These are well-supported guidelines.
With more experience, you can increase your frequency. After about six months of regular training, 3 to 4 days per week is appropriate. After several years you can move to 4 to 5 days.
At an advanced level it also pays to go heavier: sets of 1 to 6 repetitions build extra strength. For strength development the evidence is fairly consistent: more weight leads to more strength. For muscle mass the picture is slightly less clear-cut.
The key principle is progressive overload: if you can do 1 to 2 more repetitions than your target, increase the weight by 2 to 10 percent. Without that gradual build-up, both your strength and your muscle mass will plateau.
Start each session with large muscle groups and exercises such as squats and bench press before moving on to smaller muscles. The evidence for this is limited but consistent. Advanced techniques such as drop sets are time-efficient and may provide an extra stimulus for growth, but the research is too limited for precise guidelines and they are not suitable as a foundation for beginners.
Two core sources: a guidelines document from a major exercise science organization and a broad review of training parameters. Supplemented by a review of advanced techniques. Three unique sources in total, of which one combines the findings of many reviews.
Is walking enough, or do I really need to do strength training too?
Walking is good, but strength training adds something walking cannot: preserving muscle mass, strengthening bones and keeping your metabolism in shape. Even half an hour of muscle-strengthening exercises per week makes a measurable difference.
Does strength training help with healthy ageing?
Strength training is one of the best-supported interventions for healthy ageing: training two to three times per week with progressive resistance demonstrably improves muscle strength, mobility and independence, even at an advanced age.
How much cardio do I really need per week?
For a healthy adult, 150 minutes of moderate cardio per week is the well-supported minimum, supplemented by two strength-training sessions; if you want to maintain your weight, you are better off aiming for 225-420 minutes per week.
Is strength training still safe and worthwhile after the age of 70?
Strength training after 70 is both safe and worthwhile: the evidence for greater muscle strength and reduced fall risk is strong, and even short, light sessions already produce measurable results. When training heavily, it is worth keeping an eye on the potential impact on your blood vessels; blood flow-restricted training with light weights is then a well-supported alternative.
What works better against belly fat: cardio or strength training?
Cardio beats strength training when looking purely at belly fat, but the combination of both performs best. Opt for high-intensity cardio or interval training, and add strength training if you also want to preserve your muscle mass.
How much exercise do I need to live longer?
The biggest health leap comes from just a little exercise. Going from nothing to 150 minutes per week gives a 31% lower chance of dying early; beyond that the benefit grows somewhat further but then levels off.