Is two days a week of strength training enough?

Yes, it meets UK guidelines. Three sessions a week did best in trials with menopausal women, so add a third when you can.

How long should each session be?

There is no set length in the UK guidelines. Trials in menopausal women used sessions of 20 to 90 minutes.

Can I strength train every day?

You can, if you train different muscles on back-to-back days. Most people do well with a rest day between whole-body sessions.

How many days a week should I strength train at 50?

Updated 29 October 2026

At least two days a week, working all the major muscle groups, is what UK guidelines advise for adults. In trials with menopausal women, three sessions a week of 20 to 90 minutes worked best for strength and muscle. If two is what fits your week, two is enough to start.

What the guidelines say

The UK Chief Medical Officers advise building strength on at least two days a week, to keep muscles, bones and joints strong. They also say any activity is better than none.
The NHS names those groups: legs, hips, back, abdomen, chest, shoulders and arms. Strength work comes on top of 150 minutes of moderate activity a week.
A 2023 meta-analysis of trials in menopausal women found resistance training three times a week, for at least six weeks, was most effective.

A simple week

Day	Two days	Three days
Monday	Whole body	Whole body
Wednesday	Rest or walk	Whole body
Thursday	Whole body	Rest or walk
Friday	Rest or walk	Whole body

Whole-body sessions of a squat or sit-to-stand, a push, a pull, a hinge such as a deadlift, and a carry cover every major group. Leave a day between sessions for the same muscles. If you are new, How to start strength training at 40 walks you through the first weeks.

Know your starting point: work out your daily protein with the protein calculator and check your strength with the home strength test.

Questions people also ask

Is two days a week of strength training enough?: Yes, it meets UK guidelines. Three sessions a week did best in trials with menopausal women, so add a third when you can.
How long should each session be?: There is no set length in the UK guidelines. Trials in menopausal women used sessions of 20 to 90 minutes.
Can I strength train every day?: You can, if you train different muscles on back-to-back days. Most people do well with a rest day between whole-body sessions.

Find out where you stand.

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Sources

Ojafi gives general food and exercise guidance. It is not medical advice and does not diagnose or treat any condition. See our medical disclaimer.