Physical Activity Guidelines for Strength and Health

Current global guidelines recommend that adults accumulate at least 150 minutes per week of moderate-to-vigorous aerobic physical activity alongside muscle-strengthening activities involving all major muscle groups on two or more days each week. These dual components underpin optimal cardiometabolic, musculoskeletal and functional health across the lifespan. Regular engagement in resistance or weight-bearing exercises promotes muscle hypertrophy and strength, enhances bone density, improves glucose regulation and contributes to durable functional capacity, particularly in older adults. Integrating balance and coordination exercises further reduces the risk of falls and supports independent living in ageing populations. Public health efforts now emphasise the co-promotion of aerobic and strength modalities to maximise reductions in all-cause mortality, chronic disease incidence and disability, while recognising the need for tailored approaches according to age, sex and clinical status.

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Physical Activity Guidelines for Strength and Health publication trend

The graph below shows the total number of articles in physical activity guidelines for strength and health across all publications each year (not limited to Nature Index journals).

Technical terms

Moderate-to-vigorous intensity aerobic physical activity (MVPA): Activities that elevate heart rate and breathing to 64–90 % of maximum, such as brisk walking, cycling or jogging.

Muscle-strengthening exercise (MSE): Physical activities designed to improve muscle force production through resistance or weight-bearing movements, typically performed in sets and repetitions.

Resistance training: A form of MSE involving external loads (free weights, machines or bodyweight) to provide progressive overload and stimulate muscle adaptation.

Dose–response relationship: The correlation between the amount of exercise (frequency, intensity, duration) and the magnitude of health benefit or risk reduction.

References

1. Weight training and risk of all-cause, cardiovascular disease and cancer mortality among older adults. International Journal of Epidemiology (2024).
2. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine (2022).
3. The effect of home‐based resistance exercise training in people with type 2 diabetes: A randomized controlled trial. Diabetes/Metabolism Research and Reviews (2023).
4. A review of global surveillance on the muscle strengthening and balance elements of physical activity recommendations. Journal of Frailty Sarcopenia and Falls (2018).