Benefits of training
Strength training builds muscle for everyday tasks such as carrying bags and climbing stairs. Regular activity can also support your mood and sleep.
Fit Eagle Journal / Health & fitness
Strength · Training · RecoveryTRAIN SMART.
RISE
STRONG.
Build more than muscle.
Simple guidance to move better, train consistently and come back stronger.
02 / Build your routine
WHY TRAIN.
HOW OFTEN.
Planning your workout week
Build toward two strength days covering all major muscle groups and 150 minutes of moderate activity each week. Spread sessions across the week and increase gradually from your current level.
Tracking progress
Note your exercises, weights and repetitions after each session. Use that record to make small increases while keeping your technique controlled.
A starting point for general adult fitness. Your goal and recovery needs shape your routine.
Sources: CDC: training benefits · Weekly activity guidance · Training technique
03 / Recover with purpose
RECOVER FOR
YOUR NEXT SESSION.
Give your body time to repair and refuel. Keep these four habits part of your routine.
Sleep
Adults aged 18–60 should get at least seven hours a night. Keep a regular bedtime and wake time.
Rest between sessions
Leave a full rest day before training the same muscle group again. Take extra recovery time when needed.
Food
Include protein and carbohydrates in your meal after training. Try eggs with toast or chicken with rice.
Hydration
Drink water before, during and after exercise. Keep a bottle nearby so drinking regularly is easy.
Sources: CDC: sleep · Rest between workouts · Food and hydration
