How often should adults engage in strength training?

Engaging in strength training at least two days per week, targeting all major muscle groups, is supported by extensive research and guidelines from health organizations, including the American College of Sports Medicine. This frequency is vital for building and maintaining muscle strength and mass, which can decline with age and inactivity. By training major muscle groups, individuals ensure a balanced development of strength, which can enhance overall function, reduce the risk of injury, and improve metabolic health.

Training only once a month is insufficient for gaining or maintaining muscle strength, as muscles require regular stimuli to adapt and grow. Daily strength training may lead to overtraining and insufficient recovery, which can hinder progress and increase the risk of injury. Limiting strength training to only group classes does not provide individuals with the flexibility to fit exercise into their schedules and might overlook personal fitness goals outside of a group setting. Therefore, the recommendation to strength train at least two days per week aligns with optimal health and fitness outcomes for adults.