STRENGTH TRAINING IS FOR EVERYONE
If we asked you what the UK’s strength training guidelines were, would you be able to share them? And importantly are you meeting them? Read our latest blog post from Head of Fitness to find out more and join our NEW ‘4 Weeks to a Stronger You’ strength programme.
UK Exercise Guidelines
The UK’s Chief Medical Officers' physical recommendation guidelines are that adults should aim to:
do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
spread exercise evenly over 4 to 5 days a week, or every day
reduce time spent sitting or lying down and break up long periods of not moving with some activity
Are We Meeting Them?
Research has shown that adults are more likely to be meeting the aerobic activity recommendations in comparison to the strength training guidelines:
64% of adults aged 16 and over met the guidelines for aerobic activity. Men were more likely to meet the guidelines (70%) compared to women (59%).
32% of adults aged 16 and over met the guidelines for strength training. Men were again more likely to meet these guidelines (36%) compared to women (29%).
So why are adults less likely to meet the strength guidelines?
Barriers to Strength Training
Strength training is vital to ensure fitness in later life as it helps build and maintain muscle strength and healthy bones. Neglecting this element of physical fitness can result in day-to-day activities such as gardening, shopping and climbing stairs becoming harder as the body ages. So why aren’t we meeting the guidelines?
Common barriers include:
Common barriers to regular strength training include insufficient time, lack of motivation, physical limitations, fear of judgement, feeling uncomfortable in public, unknowledgeable about performing these types of exercises, and lack of social support. Whilst a 2021 study found that the most frequently observed barriers to strength training in women were gender-based stigmas, discouragement, and negative comments. Other factors associated with poor adherence included boredom, poor knowledge of strength training, poor gym accessibility, lack of supervision or routine, and difficulty in balancing work and family life.
Overcoming barriers
Our new ‘4 Weeks to a Stronger You’ programme is specifically designed with these barriers in mind. We know that starting is the often the hardest part, that’s why we are equipping you with the tools, guidance, and motivation to increase your strength. Whether you’re a complete beginner, have lost your way, or are wanting a challenge, this is the programme for you.
Taking part in our 4 week programme will enable you to meet the UK’s strength training guidelines in a supportive manner. It can be completed at home or the gym and very minimal equipment is required. All you need is 2 dumbbells (if you are new to strength training we recommend choosing a pair of dumbbells between 2.5 and 5kg in weight) and an exercise mat. You will be provided with workouts to complete, each with a short overview video to provide helpful hints and tips. You’ll gain confidence in carrying out the strength exercises and gradually build your strength.
Worried about starting or want to know more about how to meet the UK guidelines, get in touch with Evelyn.
You’ve got this team!
