How many strength days at 50?
At least 2 days a week. The CDC asks adults for muscle-strengthening activity on 2 or more days a week that works the legs, hips, back, abdomen, chest, shoulders and arms, on top of 150 minutes of moderate activity. The National Institute on Aging adds: don't work the same muscle group 2 days in a row.
What the sources say
Adults need 2 days of muscle-strengthening activity each week, and at least 150 minutes of moderate-intensity activity, such as 30 minutes a day, 5 days a week.
Those strength days should work all major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms.
For older adults: at least 2 days a week, and avoid working the same muscle group on any 2 days in a row, to let the muscles recover.
National Institute on Aging (NIH), Three Types of Exercise
Strength training is more than weights. It also covers resistance bands and body-weight moves such as push-ups and squats.
National Institute on Aging (NIH), How can strength training build healthier bodies as we age?
The numbers, worked out
| Strength days | Walking | Steps at 3 mph | Walking a week |
|---|---|---|---|
| Monday, Thursday | 30 min, 5 days | 3,410 | 150 min |
| Tuesday, Friday | 50 min, 3 days | 5,680 | 150 min |
| Monday, Wednesday, Friday | 25 min, 6 days | 2,840 | 150 min |
Our own examples, fitted to the guidelines' numbers. Steps are for one walking day, using the steps a minute measured in adults aged 41 to 60: averages for a group.
| Muscle group | A move from our plans |
|---|---|
| Legs | Box squat |
| Hips | Glute bridge |
| Back | Doorframe row |
| Abdomen | Dead bug |
| Chest | Incline push-up |
| Shoulders | Wall push-up |
| Arms | Knee push-up |
Each move is from our plans, and each lists that muscle group among its own focus.
Steps a minute: studies of adults walking, ages 41 to 60 and 61 to 85.
Calories: the 2024 Compendium of Physical Activities, adults and 60 and over.
What to do with it
- Put your strength days on the calendar first, then walk around them.
- Doing 3 days? Keep a day between them, or work different muscles on days that touch.
- Start with the easier version of a move, and take the next step when it stops being hard.
Fit strength into your week with a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
More to read and try
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.