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Building Strength
Why Resistance Training Matters
Strength training is an essential part of a balanced fitness routine. According to NHS guidance, adults should aim to include at least two strength workouts each week to help build and maintain strong muscles and healthy bones. Alongside improving physical strength, resistance training can also support posture, balance, and everyday movement.
What Is Strength Training?
Strength workouts focus on performing exercises in repetitions (reps). A repetition is one complete movement of an exercise, such as a bicep curl, squat, or sit-up.
A common recommendation is to aim for 8–12 repetitions of each exercise, which is known as a set. Completing one set can help improve muscle strength, but performing two to three sets can provide even greater benefits.
To build muscle size and strength effectively, it’s important to choose a weight or resistance level that makes the final few repetitions feel challenging, while still allowing you to maintain good technique and control.
Train All the Major Muscle Groups
A balanced strength programme should work all the major muscle groups across the body. This helps ensure muscles develop evenly and supports overall function. Try to include exercises that target:
Back
Legs and hips
Chest
Shoulders
Arms
Core (abdomen)
Training the whole body not only builds strength but also helps support joint health, posture, and everyday activities, from lifting shopping bags to climbing stairs.
Classes to Try
If you prefer a guided workout or enjoy training in a group environment, structured strength classes can be a great option. Some examples include:
STRENGTH Power – Designed to build muscle and increase overall strength.
STRENGTH Reps / Body Pump – Full-body workouts using reps and sets performed to music to help shape and tone the body.
STRENGTH Function – Focuses on building strength that supports everyday movements and daily activities.
SHAPE – Uses resistance bands to strengthen muscles in a low-impact but highly effective workout.
Small Steps, Big Benefits
You don’t need to lift heavy weights or spend hours in the gym to see results. Starting with simple exercises, maintaining good technique, and gradually increasing resistance can help you build strength safely and effectively.
By including two strength sessions each week, you’ll be supporting stronger muscles, healthier bones, and a body that feels capable and resilient in everyday life.