General health

The minimum that makes a difference: two sessions a week.

Two full-body sessions a week meet the guideline. That’s enough to start.

The guideline

Adults should do muscle-strengthening activity that works all major muscle groups (legs, hips, back, stomach, chest, shoulders, arms) at least 2 days a week, plus 150 minutes of moderate aerobic activity [1].

Walking counts. See Cardio for options, and pairing cardio with lifting.

Rep ranges

8–12 reps, 1–3 sets, 1–2 minutes of rest. For novices, 1–3 sets per exercise work [2].

The program

General health program

Two short full-body sessions a week. Covers the muscle-strengthening guideline.

General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor before starting.