- Adults should do muscle-strengthening activities on 2 or more days each week.
- The goal is to work all major muscle groups, including legs, hips, back, abdomen, chest, shoulders, and arms.
- CDC highlights strength work as important for maintaining muscle mass, strength, and function as people age.
The weekly minimum
CDC pairs aerobic activity with muscle-strengthening work in the adult recommendations. The baseline target is at least 2 days each week of activity that works all major muscle groups.
That means a routine is not complete if it only counts cardio minutes. The federal standard includes both movement categories.
What counts as strength work
CDC materials for adults and older adults use examples such as lifting weights, working with resistance bands, or doing bodyweight exercises. Gardening and some yoga postures can also contribute in the right context.
The important part is not the equipment. The important part is whether the activity challenges the muscles enough to count as muscle-strengthening work.
Why strength work is worth protecting
CDC says muscle-strengthening activities can help people increase or maintain muscle mass and strength. For older adults, the agency also connects this kind of training with better physical function and lower fall risk when paired with balance and aerobic activity.
In practice, that makes strength work one of the most durable habits in a long-term wellness routine because it supports everyday activity, not just gym performance.