Strong evidence

The WHO recommends 150–300 minutes of moderate aerobic activity a week, plus muscle-strengthening work on two or more days.

In practice

Two full-body sessions a week already meets the strength half of the international guideline. That's the floor for health, not the ceiling for progress — but it's a much lower bar than most people assume.

Source

• Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G, et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24):1451–1462. doi.org/10.1136/bjsports-2020-102955