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How many days a week should adults do muscle-strengthening activity, per the US Physical Activity Guidelines?

At least 2 days a week, on top of aerobic activity.

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  1. At least 1 day a week
  2. At least 2 days a week ✔
  3. Every single day

Why: The US Physical Activity Guidelines say adults need muscle-strengthening activity, like lifting weights or push-ups, at least 2 days each week. That is in addition to 150 to 300 minutes of moderate aerobic activity.

Huh, didn't know that: Push-ups and resistance bands count too. You do not need a gym to meet the guideline.

The dad joke
I only lift on two days a week. The other five I lift my spirits.
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References

Answer: At least 2 days a week. The US Physical Activity Guidelines say adults need muscle-strengthening activity, like lifting weights or push-ups, at least 2 days each week. That is in addition to 150 to 300 minutes of moderate aerobic activity.

  1. HHS ODPHP: Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines/top-10-things-know
    Adults also need muscle-strengthening activity, like lifting weights or doing push-ups, at least 2 days each week.
    Checked 2026-10-12.

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