After a day at work, I often reflect on the recommendations I have made to clients. One recommendation comes up repeatedly: include resistance-based strengthening activities on at least two days each week.
Many clients comfortably meet the cardiovascular component of the physical activity guidelines through walking, running, cycling, swimming or sport. Strength training is often the missing part of their exercise program.
Making strength training practical
One client was a 45-year-old man managing a large financial department. He stayed active through running, swimming and soccer, but he did not perform any regular strength training.
Time was a barrier, and he was not interested in attending a gym. His program therefore began with bodyweight exercises he could perform at home or incorporate into a running circuit. These included squats, lunges, bridges, push-ups and planks.
As his capacity improved, dumbbells and kettlebells could be introduced to progressively increase the resistance. This allowed the program to support his running and swimming without requiring an entirely separate gym routine.
The program was designed around the person rather than around a particular location or piece of equipment.
Why strength matters
Resistance exercise can support:
- Muscular strength and physical function
- The ability to lift, carry, climb stairs and perform daily activities
- Bone health
- Balance and stability
- Maintenance of lean muscle mass
- Metabolic health and glucose regulation
- Healthy ageing and independence
- Rehabilitation and management of some injuries and health conditions
The precise benefit depends on the program, the individual and their health. Strength training does not prevent every injury or condition, but it can improve the physical capacity needed for sport, work and daily life.
Strength training after injury
Another client was a 35-year-old accountant who had stopped exercising after a lower-back injury approximately 18 months earlier.
During our consultation, we discussed how a gradual strength program could support activities she was finding difficult, including prolonged sitting, getting in and out of the car, cleaning and carrying shopping.
She already had a gym membership but was not using it. In her case, the gym provided a suitable environment because it offered different equipment and allowed exercises to be progressively adjusted.
Her program began with controlled sit-to-stand movements, progressing towards squats. Hip-hinge education could later progress towards an appropriate deadlift variation. Carrying, pushing, pulling and floor-based gluteal exercises were also introduced according to her capacity.
The purpose was not simply to make her stronger in the gym. It was to improve her confidence and ability to perform ordinary activities.
It does not need to be complicated
Strength training can involve bodyweight exercises, resistance bands, free weights, machines or a combination of these. The best option is the one that can be performed safely, progressed over time and maintained consistently.
Australia's movement guidelines recommend muscle-strengthening activity on at least two days each week. Current resistance-training evidence also emphasises that regular participation matters more for most adults than finding a supposedly perfect or highly complex program.
If you are new to strength training, returning after injury or managing a medical condition, professional guidance can help determine suitable exercises, resistance and progression.
The takeaway
Cardiovascular exercise is important, but it does not replace strength training.
A balanced exercise program should help you maintain the strength and physical capacity required for the activities that matter in your life. Two well-planned sessions each week can be a practical place to begin.
References
- Australian Government Department of Health, Disability and Ageing. Australian 24-hour movement guidelines for adults and older adults. 2026.
- American College of Sports Medicine. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise. 2026.