What is the recommended frequency of muscle-strengthening activities for healthy adults?

Muscle-strengthening activities are essential for maintaining overall health and fitness, and the recommended frequency for healthy adults is 2 or more days per week. This guideline is supported by health organizations, including the Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO). Engaging in muscle-strengthening exercises at this frequency helps build and maintain muscle mass, enhance bone density, improve metabolic health, and support functional ability.

Participating in these activities on two or more days allows for adequate recovery, promoting muscle repair and growth while still being frequent enough to yield positive health benefits. It is important to include exercises that work all major muscle groups, ensuring a balanced approach to strength training.

While higher frequencies, such as three or five days a week, can be beneficial for specific training goals or advanced fitness routines, they are not necessary for general health maintenance in most healthy adults. Additionally, engaging in muscle-strengthening activities just once a week would not provide sufficient stimulus to effectively improve muscle strength and endurance. Therefore, the recommendation of two or more days strikes a balance between effectiveness and practicality for the majority of individuals.