Why activity and strength training?
Regular physical activity contributes to overall health and well being, reducing the risk for certain chronic diseases, increasing bone density, and preserving muscle. Physical activity is even more important for those taking prescription weight-loss medications because more rapid weight loss can lead to muscle loss. That’s why we’ve included an activity target and strength training recommendation based on expert recommendations from the World Health Organization and the U.S. Department of Health and Human Services.
How to hit your activity target
Your target is 30 minutes of activity each day.
If you’re new to physical activity, try starting small and making gradual progress. If 30 minutes of activity at one time is too much, you might try doing 10 minutes of activity three times per day. You can also try building up to 30 minutes by starting with 10 minutes of physical activity and then increasing it to 20 minutes — and then 30 minutes.
Looking for inspiration? Our members love:
Walking
Jogging
Swimming
Biking
Dancing
Hiking
The key? Find movement you enjoy. The goal is to develop an activity routine. When activities are fun, we’re more likely to keep doing them. And remember, the fun can always come from what you pair the activity with — a walk is better with a friend, or listening to your favorite podcast, or exploring a new park.
How to add in strength training
We recommend doing strength training twice a week as part of hitting your daily activity target. Strength training is physical activity that strengthens your muscles. If incorporating strength training feels daunting, try starting small and making gradual progress.
Looking for inspiration? Check out our WW Workout Guides. Some of our favorites include this 30-day strength-training challenge that uses body weight only and this full body medicine ball workout. If you’re looking for an in-person experience, you can try checking out a local strength training class or work with a personal trainer.
Tips for safe and effective strength training:
Warm up and cool down to prevent injury. Walk for 5 minutes before strength training and stretch for 5 minutes after.
Allow time for recovery. Try taking 24–48 hours off in between strength training sessions. Muscles need time to recover in order to grow stronger.
Focus on your form. Pay attention to your breathing and focus on slow, smooth motions to prevent injury.