Building strength isn’t just for athletes or gym-goers, it’s for everyone, and the earlier we start, the better.
Including strengthening activities from a young age helps us keep muscles and bones healthy as we move through different stages of life. Strength makes everyday tasks easier and becomes especially important as we age, during weight loss, or through the menopause, when hormonal changes can accelerate muscle and bone decline.
Why building strength matters
- Muscle naturally declines with age – from around 30 onwards. Building strength helps slow this process.
- Weight loss can cause muscle loss – whether through lifestyle changes or medication. Up to 40% of the weight lost can be muscle, not fat.
- The menopause brings hormonal changes – this can speed up muscle and bone decline, making strength-building particularly important at this stage.
- Stronger muscles mean stronger bones – lowering the risk of frailty, falls and fractures.
- Strength supports daily life – from lifting a laundry basket or carrying shopping to getting up from the floor, staying active and independent becomes easier as we age.
- Muscle supports a healthy metabolism – this means your body uses energy more efficiently which can support healthy weight management.
- Anti-obesity medications – with more people now using anti-obesity medications, enhancing muscle and bone health through strength building activities, alongside nutritional and lifestyle support, has become increasingly important.
Building strength isn’t just ‘strength training’
Building strength involves working your muscles against a load or resistance greater than usual, and gradually increasing this intensity as your muscles adapt and become stronger.
While a gym environment might be ideal for some people, building strength can be achieved without using specialist equipment or becoming a member of a gym or leisure facility.
- Bodyweight moves: Sit-to-stands, wall press-ups, or calf raises.
- Resistance bands: Inexpensive, easy to use, and effective for arms, legs, and core.
- Household items: Use bottles of water, tins, or backpacks as weights.
- Everyday activities: Carrying shopping bags, cleaning tasks, climbing the stairs, or gardening all build strength.
It is important to start at your level and progress gradually, adding repetitions, resistance, or time as you get stronger.
What do the guidelines say?
The UK Chief Medical Officer’s guidelines recommend the following:
- Adults – activities that build strength at least 2 days a week, plus 150 minutes of moderate activity (such as walking, cycling, or swimming).
- Children and young people – a mix of activities, including those that build muscle and bone, at least 3 days a week.
Progressive overload – gradually increasing the effort – is the key to long-term benefits.
All-round support matters
Building strength is important for everyone, but it’s especially vital for people using anti-obesity medicines. These treatments can reduce appetite and lead to rapid weight loss, often affecting both muscle and bone strength.
This is why national guidance emphasises all-round support, combining movement, nutrition and lifestyle changes alongside treatment. Staying active, focusing on maintaining and building strength, and eating a balanced, protein-rich diet all help protect muscle, maintain energy, and support safe, sustainable, long-term health.
Useful resources to help you start building strength
- Stronger My Way – practical, beginner-friendly activities.
- NHS: Strength and Flexibility Podcast – step-by-step home routines.
- We Are Undefeatable: Ways to Move – ideas for moving with long-term health conditions.
- Stronger at Home – guidance for safe strength-building at home.
