What is Strength?

Strength measures the number of minutes you spend on resistance or strength-based activities each week. These may include bodyweight exercises, weightlifting, Pilates, or functional movements that improve muscle endurance and performance.

Why does it matter for long-term health and wellbeing?

Maintaining muscle strength supports your body’s energy use, joint stability, and daily mobility. It also contributes to healthier ageing by helping preserve muscle mass and balance over time.

What’s an optimal level of Strength?

• Optimal range (100%): 105+ minutes per week
• Typical range:
  
  • 20% = None
  • 40% = 0–29 mins
  • 60% = 30–49 mins
  • 80% = 50–104 mins
  • 100% = 105+ mins

What influences Strength levels?

Your training frequency, intensity, rest, nutrition, and recovery all influence strength outcomes. Factors such as progressive overload, adequate protein intake, and sufficient sleep play major roles in maintaining strong, functional muscles.

What does it mean if Strength is outside the optimal range?

Low strength minutes may indicate limited resistance activity, which can affect muscle efficiency and daily physical performance. Higher levels typically reflect consistent and balanced training patterns.

How can I support healthy Strength levels?

Include two to three resistance sessions weekly, covering major muscle groups. Use a mix of bodyweight, free weights, or resistance bands, and aim for consistent progression in load or repetitions. Balance training with recovery, hydration, and nutrient-rich meals.

This information is provided for general health and wellness purposes only and does not replace medical advice.

References

1. Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216. (Accessible via ACSM / related journal databases)
2. Evans, J. W. (2019). Periodized resistance training for enhancing skeletal muscle hypertrophy and strength: A mini-review. Frontiers in Physiology, 10:13.
3. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine. (Abstract / full text via PubMed)
4. “Resistance Training Variables for Optimization of Muscle Hypertrophy” umbrella review. Frontiers in Sports and Active Living, 2022.