How often should adults and older adults focus on strength training?

The recommendation for adults and older adults to engage in strength training 3-5 times a week is rooted in guidelines from various health organizations, such as the American College of Sports Medicine and the Centers for Disease Control and Prevention. This frequency is important for promoting muscle strength, endurance, and overall functional fitness, especially as individuals age.

Regular strength training enhances muscle mass, supports metabolism, and contributes to bone health, which are critical for older adults to reduce the risk of falls, maintain independence, and improve quality of life. By exercising at this frequency, individuals can achieve the necessary volume and intensity needed to see health benefits, enabling adaptations in muscle and strength as well as improvements in overall physical performance.

Adhering to this frequency also aligns with the need to target all major muscle groups on at least two non-consecutive days a week, ensuring that the body receives balanced and comprehensive strength training. This approach not only assists with muscle enhancement but also addresses different aspects of fitness that are crucial for aging populations.