Physical Activity - Recommendations from the Directorate of Health

Strength training

What is strength training?

Strength training is a type of exercise where muscles work against resistance or an external load. This resistance can be your own body weight, resistance bands, dumbbells, barbells, or exercise machines.

The goal of strength training is to increase muscle strength, endurance, power, agility, and stability. Regular strength training improves physical ability and health at any age.

Why is strength training important?

Strength training has various and independent effects on health and daily life
It improves functional ability in everyday activities
It enhances balance and reduces the risk of falls
It promotes bone health and decreases the risk of osteoporosis and fractures
It strengthens the musculoskeletal system and may relieve musculoskeletal pain
It encourages independence in later years and helps prevent age-related muscle loss (sarcopenia)

Who ought to undertake strength training?

Strength training is appropriate for people of all ages. It is advised that:

adults participate in strength training at least twice a week
older adults also include exercises that focus on balance and stability

The exercises should target the body's main muscle groups, such as the back, abdomen, chest, shoulders, and arms.

How do you perform strength training?

Strength training is adaptable and can be tailored to each individual's circumstances and abilities. It can be done at home, at the gym, outdoors, or at work.

You don't need complex equipment. Exercises using your own body weight and resistance bands can deliver excellent results.

On the Heilsuvera website, you can find examples of simple strength exercises that you can do anywhere.