Working muscles against resistance. Builds and maintains muscle, bone and tendon strength at any age.
How it works, step by step
Muscle fibers are loaded close to their limit.
Mechanical tension signals muscle protein synthesis.
With protein and rest, fibers thicken.
Bone and tendon adapt to load more slowly.
How much
Muscle-strengthening activities for all major muscle groups on 2 or more days a week.
Progression
Increase load gradually โ tendons adapt more slowly than muscles.
Evidence & sources
Adults should do muscle-strengthening activities involving all major muscle groups on 2 or more days a week. Evidence: strong. Known: Physical Activity Guidelines evidence review. Unknown: โ Source: US Department of Health and Human Services, Physical Activity Guidelines for Americans, 2nd edition (2018).