Strength training at home in 15 minutes: why and how

• Guidelines: muscle strengthening at least 2 days a week.
• 30 to 60 minutes of strength training a week is linked to a 10% to 20% lower risk of death and major chronic diseases.
• The best results come from combining strength and aerobic activity.
• Basic moves: squats, wall push-ups, lunges, glute bridges, planks.

Why strength training

Muscle mass and strength decline with age, starting as early as your 30s. Strength training preserves muscle and bone, improves balance and blood sugar control and makes daily tasks easier. Yet only about a third of U.S. adults meet the muscle-strengthening guideline.

What the research shows

A meta-analysis of 16 cohort studies found that muscle-strengthening activities were linked to a 10% to 17% lower risk of death from any cause, cardiovascular disease, cancer and diabetes. The greatest benefit was seen at 30 to 60 minutes a week, and combining strength with aerobic activity was linked to a 40% lower risk of death (Momma et al., 2022).

The Physical Activity Guidelines for Americans (Piercy et al., 2018) and the WHO (Bull et al., 2020) recommend strengthening all major muscle groups at least 2 days a week.

A 15-minute routine without equipment

Do each exercise for 40 seconds, rest 20 seconds, and repeat the circuit 2 to 3 times:

1. Squats (or sit-to-stand from a chair).
2. Push-ups against a wall, counter or the floor.
3. Alternating lunges (hold a chair for balance).
4. Glute bridges lying on your back.
5. Plank on your knees or toes.

How to progress

• Add repetitions or sets.
• Slow down the movement.
• Use resistance bands or dumbbells.
• Try harder variations, such as push-ups on the floor instead of the wall.

Keep reading

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Physical Activity tools

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IPAQ: International Physical Activity Questionnaire (short)

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Write down your daily steps and track your progress.

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A no-equipment routine with an 8-week rep log.

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Balance exercises for adults 60+

A safe balance and leg-strength routine with a 4-week tracker.