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Muscle-strengthening activities – what counts? Centers for Disease Control and Prevention

There are many ways you can strengthen your muscles, whether it's at home or the gym. The activities you choose should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). You may want to try:

  • Lifting weights
  • Working with resistance bands
  • Doing exercises that use your body weight for resistance (push ups, sit ups)
  • Heavy gardening (digging, shoveling)
  • Yoga

Besides aerobic activity, you need to do things to make your muscles stronger at least 2 days a week. These types of activities will help keep you from losing muscle as you get older.

To gain health benefits, muscle-strengthening activities need to be done to the point where it's hard for you to do another repetition without help. A repetition is one complete movement of an activity, like lifting a weight or doing one sit-up. Try to do 8—12 repetitions per activity that count as 1 set. Try to do at least 1 set of muscle-strengthening activities, but to gain even more benefits, do 2 or 3 sets.

Learn more at: https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm