Strength training twice a week is enough to change your life

This piece for MyKith collects the advice that holds up in practice.

Two short sessions a week of basic strength work protect bone density, balance and metabolism at every age, and the gains show within a month. The essentials are a squat, a hinge, a push, a pull and a carry: five movements that cover the whole body and can be done with a pair of dumbbells, resistance bands or, at first, just body weight.

Keep a notebook and add a little weight or a repetition whenever the last set felt comfortable. That gradual increase is the entire method. Rest a day between sessions, eat some protein with each meal and expect mild soreness in the first fortnight. People who stick with this for a year report easier stairs, better sleep and a quiet confidence that follows them off the mat.

Tagsfitnessstrength