Your running route is planned, your badminton court is booked, and your step count is looking good. But where does strength training fit into your week?
Walking, jogging and playing sports are great ways to stay active. Adding strength exercises helps create a more balanced routine that challenges your muscles alongside your cardiovascular fitness.
Make Room for Strength
The World Health Organization recommends muscle-strengthening activities involving all major muscle groups on at least two days each week. These activities should complement your aerobic exercise. (who.int)
That means giving attention to your legs, hips, back, abdomen, chest, shoulders and arms, rather than focusing only on your favourite exercises.
Start With What You Have
You do not need a gym membership to begin. Bodyweight movements, resistance bands and weights can all provide resistance for strength training.
Chair sit-to-stands, wall push-ups and suitable resistance band exercises offer accessible starting options. Choose variations that match your ability and provide a manageable challenge. (nhs.uk)
Focus on controlled movement and good technique before increasing difficulty. Your starting point does not need to look like anyone else’s.
Build Your Weekly Mix
Try pairing your usual walks or social games with two full-body strength sessions on separate days.
For example, walk on Monday, train strength on Tuesday, and enjoy badminton on Wednesday. Leave Thursday for rest or gentle movement, then complete another strength session on Friday.
Adjust the schedule around your commitments and recovery needs. It should feel practical enough to repeat.
Keep It Consistent
Start with realistic goals. Notice improvements in technique, confidence and your ability to complete familiar exercises. Increase the challenge gradually as you become more comfortable.
Keep doing the activities you enjoy, while making space for strength and rest.
A balanced active week starts with a routine you can maintain.
Build your mix. Play With Confidence.
