All practices
Movement & stretching
Two strength sessions a week
Resistance work twice a week — bodyweight counts. The most durable investment on this page.
About 30 minutes
Twice a week
How to do it
- 1Pick one push, one pull, one leg and one core movement.
- 2Two or three sets each, stopping a couple of reps short of failure.
- 3Two sessions a week, with a day between them.
What the evidence says
Resistance training has broad, well-established benefits for strength, bone and mood. It is one of the few things on this list with genuinely strong evidence.
Be careful if
- •Get form guidance if you're new to it, and clear new exercise with your doctor if you have a health condition.
Others in this area
Practices are listed for general information only. Nothing here is medical advice, a diagnosis, or a treatment for any condition, and results are not promised. If something hurts, worsens, or worries you — or if you are pregnant, breastfeeding, managing a health condition or taking prescribed medication — speak to a doctor, pharmacist or qualified practitioner first.