WHAT THE GUIDANCE SAYS

Until you need
a rest.

Strength is the half of the guidelines most people forget.

An adult seen from behind rising slowly from a sturdy wooden chair in a bright living room — AI-generated image, not a photograph of a real person or place.

Work every major muscle
Rest when you need to
Add reps slowly
Strength counts as well as cardio

Alongside 150 minutes of moderate activity, the NHS asks adults to strengthen all the major muscle groups on at least 2 days a week. A rep is one go at a movement; the guidance is to keep going until you need a short rest.

Updated 16 October 2026

THE SHORT ANSWER

Two days a week,
every big muscle.

Strength activity is a separate target.
It sits alongside your aerobic minutes.

WHAT A REP IS

One movement, repeated

A repetition is one go at an exercise, like standing up from a chair once. The NHS says to do strength exercises to the point where you need a short rest before repeating.

See the routine

HOW MANY

Start small, build up

The NHS home routine starts at 5 reps for most moves and 3 sets for some. It advises building up slowly and gradually increasing the repetitions over time.

How to start

WHAT COUNTS

Not just the gym

Carrying heavy shopping, yoga, pilates, tai chi, resistance bands and heavy gardening such as digging all count as muscle-strengthening activities.

More examples

THE NHS HOME ROUTINE

How many reps
for each move?

Pick an exercise from the NHS strength routine to see the reps it suggests. The bar shows how much work the move asks for in one session.

From the NHS strength exercises page. Speak to a GP first if you have not exercised for some time or have medical concerns.

Rep check

Choose an exerciseSit-to-standCalf raisesLeg extensionBiceps curlsWall press-up

Sit-to-stand5 slow reps

Stand up from the edge of a chair using your legs, not arms, then slowly sit. The NHS says the slower the repetitions, the better.

Calf raises5 reps

Hands on the back of a chair, lift both heels slowly. To make it harder, do it without support.

Leg extension5 each leg

Raise a straight leg backwards, hold for up to 5 seconds, and repeat 5 times with each leg.

Biceps curls3 sets of 5

Light weights such as filled water bottles will do. Attempt 3 sets of 5 curls with each arm, standing or sitting.

Wall press-up3 sets of 5–10

Hands flat on the wall at chest height, bend your arms slowly, then push back. Attempt 3 sets of 5 to 10 repetitions.

Source: NHS, Strength exercises (page last reviewed 28 February 2024).

TWO NUMBERS WORTH KNOWING

Strength is the
missing half.

Two national surveys, measured differently,
so they cannot be compared directly.

62–66%

Adults meeting the muscle strength guideline

Sport England found 66% of men and 62% of women meet it. Only a quarter of people aged 85 and over do.

ACTIVE LIVES SURVEY

23–31%

Adults meeting both aerobic and strength guidelines

Only 31% of men and 23% of women met both. This survey counted different activities and did not include walking.

HEALTH SURVEY FOR ENGLAND

Source: Sport England, Why we now measure strength in Active Lives, citing the Active Lives Adult Survey and the Health Survey for England.

Muddy boots and a garden spade pushing into dark soil in a vegetable bed — AI-generated image, not a photograph of a real person or place.

GETTING STARTED

A gentle way
to begin.

The NHS routine is designed to be done at home, even if you have not done much for a while. It suggests doing it at least twice a week.

Pick a solid chair
Choose a stable chair without wheels or arms that will not slip, so you can sit with feet flat and knees at right angles.
Start with 5
Most moves in the routine start at 5 repetitions. Go slowly and keep the movement controlled.
Rest, then repeat
Work to the point where you need a short rest, then do another set if the exercise suggests one.
Add reps over time
Build up slowly, gradually increasing the repetitions of each exercise as it gets easier.

EVERYDAY STRENGTH

Lifting counts
outside the gym.

The NHS lists carrying heavy shopping bags, lifting and carrying children, wheeling a wheelchair, heavy gardening, and body-weight moves like push-ups and sit-ups as muscle-strengthening activities.

Strength work is not always aerobic, so it is done as well as the 150 minutes of aerobic activity, on the same or different days. Adults aged 65 and over are asked to do activities that improve strength, balance and flexibility on at least 2 days a week.

Hands holding two plain filled water bottles as light weights during a biceps curl — AI-generated image, not a photograph of a real person or place.

Questions

Questions people ask

What is a rep?

Short for repetition: one complete go at an exercise, such as standing up from a chair and sitting down again. A set is a group of reps done before a rest.

How many reps should I do?

The NHS does not set one number for everyone. Its guidance is to do strength exercises to the point where you need a short rest. Its home routine starts at 5 reps for most moves and builds up slowly.

Which muscles should I work?

All the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms, on at least 2 days a week.

Does walking count as strength exercise?

The NHS lists walking as aerobic activity. Muscle-strengthening is a separate target done as well as your 150 minutes, though carrying heavy shopping or climbing stairs can add load.

Is strength training only for younger people?

No. Adults over 65 are asked to do activities that improve strength, balance and flexibility on at least 2 days a week, and the NHS home routine is designed to be gentle.

Until you need
a rest.