Why Strength Training Twice a Week Matters More Than You Think

Most people know they should “exercise more.” But when it comes to what the physical

activity guidelines recommend, many people are only hearing half the message. Physical

activity guidelines exist to translate scientific research into practical advice for the public.

They help people understand how much activity is needed to maintain health and prevent disease. However, one key part of these guidelines is frequently overlooked: strength training. Many public health campaigns emphasize activities like walking, running, or cycling. While these aerobic exercises are incredibly beneficial, they are only part of the picture. Current physical activity guidelines recommend that adults also perform some form of strenuous resistance training at least two days per week to build and maintain strong muscles, dense bones, and resilient joints.

Unfortunately, awareness of this recommendation is very low. Research shows many

people simply don’t know the strength component exists, or they are unsure what “two

days of strength” actually looks like in practice.

Why Strength Training Is So Important

Strength training does far more than build muscle. Regular strengthening exercise can:

• Support joint health and injury prevention

• Improve bone density and reduce osteoporosis risk

• Maintain mobility and independence as we age

• Enhance metabolic health and physical function

In clinical practice, we regularly see how strength protects the body. Weak muscles often

contribute to pain, poor movement patterns, and reduced resilience to everyday stress.

Strength sessions should target all major muscle groups, including: Legs, hips, back, core, chest, shoulders, and arms

What “Two Days of Strength” Can Actually Look Like

The Components of a Balanced Weekly Physical Routine

Strength training does not always require a gym. It can include:

• Calisthenics

• Resistance bands

• Weight training

• Yoga/ Pilates

The key idea is that muscles need resistance through a full range of motion to reap

maximum benefits.

Simple Takeaways

If you want a simple way to remember the guidelines:

• Move most days – aim for about 150 minutes of activity each week

• Build strength twice a week

• Train the whole body

• Start small and progress gradually

Even small increases in activity can produce meaningful health benefits.

Final Thoughts

At Physiothenix, our goal is not just to treat pain but to help people build stronger, more

resilient bodies. Strength training is one of the most powerful tools we employ to increase

mobility, prevent injury, and support long-term health. Starting your strength training

journey can be intimidating at first, especially if you are dealing with acute or chronic pain. If you are looking for guidance on how to navigate these factors to best suit you our health care team would be happy help build a clear path to strength.

References

• Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity

  and sedentary behaviour. British Journal of Sports Medicine.

• Piercy KL et al. (2018). The Physical Activity Guidelines for Americans. JAMA.

• Hillsdon M et al. (2018). Health benefits of muscle and bone strengthening exercise.

  Journal of Frailty, Sarcopenia and Falls.

• Hong AR & Kim SW (2018). Effects of resistance exercise on bone health.

  Endocrinology and Metabolism.

• Benedetti MG et al. (2018). The effectiveness of physical exercise on bone density.

  BioMed Research International.