The 150 minutes of aerobic activity is well known; how much strength work is less so. The NHS is specific: at least 2 days a week, all the major muscle groups, 8 to 12 repetitions as 1 set, at least 2 sets. And time spent on strength exercises does not count towards the 150 minutes. We set out the original and turned it into a week.
1. At least 2 days a week. Activities that work all the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms.
2. 8 to 12 repetitions is 1 set; at least 2 sets. Do 3 sets for more benefit. Start gradually and build up over a period of weeks.
3. Separate from the 150 minutes. Time spent doing strength exercises does not count towards moderate aerobic activities.
What counts as strength exercise — the NHS definition and examples
The NHS defines a strength exercise as any activity that makes your muscles work harder than usual. And it gives a test: to be muscle strengthening, an activity needs to work your muscles to the point where you may need a short rest before continuing.
| Kind | NHS examples | Related article of ours |
|---|---|---|
| With equipment | Lifting weights, working with resistance bands | upper-body moves with water bottles |
| Bodyweight | Push-ups, sit-ups, squats | push-up progression, home workout basics |
| Everyday | Heavy gardening such as digging and shovelling, climbing stairs, hill walking | — |
| Sport and leisure | Cycling, dance, yoga | — |
The grouping on the left and the links on the right are ours; the examples in the middle are the NHS list as given. Note that climbing stairs and hill walking are on the strength list.
How much — the numbers in the original
- At least 2 days a week — muscle-strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).
- 8 to 12 repetitions = 1 set for each activity.
- At least 2 sets; 3 sets for even more benefit.
- Gradually — start gradually and build up over a period of weeks.
- No time target — the page says there are no specific recommendations for how much time to spend on strength and flexibility exercises.
Worked out, 2 sets of one activity is 16 to 24 repetitions and 3 sets is 24 to 36 (8×2, 12×2, 8×3, 12×3 — our arithmetic). On 2 days a week that is 32 to 48 repetitions of an activity each week at 2 sets.
How it relates to the 150 minutes
| What you do | Aerobic target | Strength target |
|---|---|---|
| Moderate aerobic (brisk walking and the like) | At least 150 minutes a week | Separately, 2 days a week — strength time is not counted in the 150 |
| Vigorous aerobic | 75 minutes a week | The page says those 75 minutes can cover both aerobic and strength requirements |
As examples of vigorous aerobic activity with a strength component, the NHS lists circuit training, dancing, martial arts, football, hockey and rugby.
The second row carries the original sentence: if you are doing vigorous-intensity aerobic activity, you should be able to get all your week’s aerobic and muscle-strengthening requirements from 75 minutes of activity. Whether that means any vigorous exercise, or only activities with a strength element like those listed, is hard to settle from the sentence alone (our reading). Telling moderate from vigorous is covered in the talk test.
Flexibility exercises
- What — activities that improve the ability of a joint to move as needed for daily tasks and physical activity.
- Examples — stretching, yoga, tai chi, pilates.
- Benefits — can improve your posture, reduce aches and pains, and lower your risk of injury.
Five stretches for after exercise are in how to stretch after exercise.
With age — so as not to fall
The NHS says exercises that improve leg strength, balance and co-ordination can help people keep their muscle strength and avoid falls as they get older, giving tai chi, yoga, dance, walking up stairs, hiking and lifting weights as examples. Muscle-strengthening activities help maintain the ability to perform everyday tasks and slow the rate of bone and muscle loss associated with ageing.
Specific moves for older adults are set out separately in strength exercises for older adults, balance exercises and flexibility exercises for older adults.
As a week — our example
| Days | Aerobic | Strength |
|---|---|---|
| Mon, Wed, Fri | Brisk walk, 30 minutes | — |
| Tue, Sat | Brisk walk, 30 minutes | All major muscle groups, 2 sets of 8 to 12 per activity |
| Thu, Sun | Rest or gentle stretching | — |
30 minutes × 5 days = 150 minutes, with strength on 2 days. The choice of days is one example of ours; the original fixes neither days nor gaps between them.
Checklist
- ☐ Strength work at least 2 days a week
- ☐ Legs, hips, back, abdomen, chest, shoulders and arms
- ☐ 8 to 12 repetitions × 2 sets per activity (enough to need a short rest)
- ☐ The 150 aerobic minutes separately
Questions that remain
Can I do it every day?
The page sets only the floor, “at least 2 days”, and says nothing about an upper limit or rest days.
I would like to know why exercise helps first.
Benefits of exercise sets out the ten the NHS lists.
The measure of at least 2 days a week is the same for wheelchair users — though the NHS singles out the smaller shoulder muscles and pulling moves (exercise for wheelchair users).
Sources
- NHS — How to improve your strength and flexibility (reviewed 21 July 2026; next review due 21 July 2029; checked 7 October 2026). The definition, examples, 2 days a week, 8 to 12 repetitions and 2 or 3 sets, the major muscle groups, 150 and 75 minutes, flexibility exercises and fall prevention.
- Our own working. The 16 to 24, 24 to 36 and 32 to 48 repetitions and the example week are ours, as are the grouping and links in the table.
Where to check further
- Starting at home — home workout basics.
- Walking — brisk walking.
Written on 7 October 2026. The recommendations and examples are as the NHS gives them; the arithmetic and example week are ours.
