Strength

What is Muscle Strengthening Activity?

Muscle strengthening activities make your muscles work harder than usual. They help build and keep muscle by lifting or pushing or pulling against a force, such as your own body weight, resistance bands, free weights, or household items.

Why does Muscle Strengthening Matter?

Strong muscles help you do everyday tasks like lifting, carrying, standing up from a chair, and climbing stairs. Strength activities also support bone health and help protect your joints. Other benefits of muscle strengthening are:

Healthier bones
Lower risk of injury
Better balance and posture
Stronger muscles for daily tasks
Support for independence as you age

Activities that Build Muscle Strength

Using resistance bands, like with arm curls or standing rows
Lifting light weights or household items, like shoulder presses with hand weights, soup cans, or water bottles
Chair-based strength exercises, like chair squats or seated leg lifts
Body weight movements like lunges, planks, or wall push ups
Leisure-time activities with resistance, like raking the yard or climbing on a jungle gym

Repetitions vs Sets - What’s the Difference?

You’ll often see strength workouts mention sets and reps. Here’s what they mean:

Repetition (Rep): One complete movement of an exercise. Example: One squat = 1 rep.
Set: A group of repetitions done without resting. Example: 10 squats in a row = 1 set of 10 reps.

So, if your workout says, “3 sets of 10 reps of squats,” you’ll do 10 squats, rest, then repeat two more times for a total of 3 sets.

How Much Muscle Strengthening is Needed?

Muscle strengthening is important for all ages:

Preschool Children (ages 3 to 5): Encourage climbing, pushing, pulling, and active play.
Children and Teens (ages 6 to 17): Include muscle strengthening activities at least 3 days each week.
Adults: Do muscle strengthening activities at least 2 days each week, working all major muscle groups.
Older Adults (ages 65+): Strengthen muscles at least 2 days each week, focusing on safety and daily function.

Getting Started

Focus on proper form.
Move slowly and with control.
Start with lighter resistance and fewer repetitions and sets, then slowly add on as you are ready.
Rest between sessions - at least 2 days before working the same muscle group.