Strength training does not require dozens of exercises. A simple programme can be built around a squat or sit-to-stand, a hip hinge, a push, a pull and a loaded carry or core-stability exercise.

Choose a resistance that allows controlled technique. Beginners can start with body weight or light weights and progress gradually. Quality of movement matters more than rushing repetitions.

Regular physical activity has broad health benefits. CDC guidance highlights benefits for sleep, anxiety, heart health, bone health and long-term disease risk, while muscle-strengthening activity forms an important part of an overall activity routine.

Training should be adapted to experience, health and injury history. Pain is not a badge of progress; stop and modify exercises that produce sharp or unusual pain.