Expert Recommends Two Weekly Strength Sessions and Daily Walking for Fitness

A fitness coach has presented a minimal routine aimed at adults over 40 who want to improve strength and mobility without long gym sessions. Darren Ellis said two full-body strength workouts per week, 10,000 daily steps, and one or two aerobic sessions that raise breathing rate are sufficient for most people to exceed average activity levels.

The American College of Sports Medicine updated its recommendations in March, stating that consistency in training major muscle groups twice weekly matters more than complex routines. Professor Stuart Phillips said training with barbells, bands, or body weight produces results when performed regularly and with effort.

Ellis described three short workouts that require minimal equipment. One uses only body weight in a 10-minute ascending ladder of squats and press-ups. Another alternates dumbbell overhead presses and Romanian deadlifts over 10 minutes. The third uses kettlebells for a 15-minute circuit of presses, rows, and lunges.

Ellis said the plan also calls for 10,000 steps each day and two weekly aerobic activities such as brisk walking, cycling, or swimming. He noted that people who currently average 2,500 steps can begin by adding 500 steps at a time, citing a 2023 study that found most heart-disease risk reduction occurs around 7,000 steps.

The coach added that the routine restores everyday movements such as rising from low chairs and climbing stairs, which some adults stop performing with age.