Recommened weekly strength and resistance guidelines


Strength and resistance exercise should be part of our weekly physical activity. There are different recommended guidelines for each age group:

Children and young people aged 5-18 should:

  • As part of the recommended 60 minutes of activity per day across the week, children and young people should take part in a variety of types of intensities of exercises to strengthen their muscles and bones across the week

Examples:

  • gymnastics
  • football
  • jumping
  • running
  • martial arts
  • resistance exercise with bands, weights or machines
  • body weight exercises like sit ups, press ups

Adults aged 19-64 should:

  • As part of the recommended 150 mins moderate intensity (or 75 mins vigorous intensity) activity across the week, do strength and resistance activity that works all major muscles groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week

Examples:

  • carrying heavy shopping bags
  • yoga, pilates and tai chi
  • lifting weights
  • working with resistance bands
  • doing exercises that use your own body weight, such as push-ups and sit-ups
  • heavy gardening, such as digging and shovelling
  • wheeling a wheelchair
  • lifting and carrying children

Older adults aged 65+ should:

  • As part of the recommended 150 mins moderate intensity (or 75 mins vigorous intensity) activity across the week, do strength and resistance activity that improves strength, balance and flexibility on at least 2 days a week. This is especially important if you have fallen or worry about falling. Doing these exercise will help you feel stronger and more confident on your feet.

Examples:

  • carrying heavy shopping bags
  • yoga
  • pilates
  • tai chi
  • lifting weights
  • working with resistance bands
  • doing exercises that use your own body weight, such as push-ups and sit-ups
  • heavy gardening, such as digging and shovelling

Read more about your overall active by age physical activity guidelines here

To find local opportunities to get involved in strength and resistance activities, please visit the Get Active search engine.