The minimum effective week
Two strength sessions, regular walking and one harder session. The least you can do to get real results.
- UK guidelines: 150 minutes of moderate activity a week (or 75 vigorous) plus strength work on at least 2 days (NHS).
- A review of 16 studies found the biggest benefit from about 30 to 60 minutes of strength training a week.
- Daily steps: benefits rise up to roughly 6,000 to 8,000 a day for over 60s and 8,000 to 10,000 for under 60s.
Your week
| Day | What to do | Time |
|---|---|---|
| Monday | Strength A (below) | 40 to 45 min |
| Tuesday | Brisk walk, cycle or easy jog. You can talk in full sentences. | 30 to 45 min |
| Wednesday | Strength B (below) | 40 to 45 min |
| Thursday | Easy movement and a walk | 20 to 30 min |
| Friday | Optional harder session: 6 rounds of 1 minute hard, 2 minutes easy | 25 to 30 min |
| Weekend | One long, enjoyable walk, run, swim or ride | 45 to 60 min |
Strength A
| Exercise | Sets x reps |
|---|---|
| Goblet squat | 3 x 8 to 10 |
| Dumbbell Romanian deadlift | 3 x 8 to 10 |
| Push-up or dumbbell bench press | 3 x 8 to 12 |
| One-arm dumbbell row | 3 x 10 each side |
| Front plank | 3 x 30 to 40 sec |
Strength B
| Exercise | Sets x reps |
|---|---|
| Split squat or step-up | 3 x 8 each leg |
| Glute bridge or hip thrust | 3 x 10 to 12 |
| Dumbbell shoulder press | 3 x 8 to 10 |
| Lat pulldown or inverted row | 3 x 10 |
| Farmer's carry | 3 x 30 to 40 m |
How to do it
- Warm up for 5 minutes: brisk walk, then a lighter set of the first exercise.
- Rest 60 to 90 seconds between sets.
- Choose a weight that leaves about 2 reps in the tank on every set. Technique first. If form breaks down, the weight is too heavy.
- Progress with double progression: keep the weight until you hit the top of the rep range on all sets, then add the smallest jump available next session.
- Steps: track your average for a week, then add 1,000 a day until you reach 7,000 to 8,000.
Pregnant, returning from injury, or have a heart or joint condition? Check with your doctor or physio first, and swap exercises that cause pain.
Written by Maor Lilov, strength and conditioning coach working in men's professional football. BSc (Hons) Strength & Conditioning Science in progress. UKSCA member.
Not medical advice. This guide is general information for healthy adults. Speak to a doctor or registered healthcare professional before changing your exercise or diet, especially if you have a medical condition, an injury, are pregnant or breastfeeding. Sources: NHS: physical activity guidelines for adults aged 19 to 64. Momma et al., Muscle-strengthening activities and mortality in major non-communicable diseases, British Journal of Sports Medicine 2022 (16 cohort studies). Paluch et al., Daily steps and all-cause mortality, Lancet Public Health 2022 (15 cohorts, 47,471 adults). © ML Performance Coaching.