When it comes to training frequency, especially for those over 40, 2–3 resistance sessions per week strike the perfect balance. This schedule allows your body ample time to recover while still making progress. Opting for a full-body workout 2–3 times a week is more effective and manageable than complicated weight training splits that are hard to maintain. Simplicity is key; focus on rotating through these basic movements:

– Push exercises like push-ups

– Pull exercises such as rows or band pulls

– Leg exercises like squats or lunges

– Core exercises such as planks

Each session can be completed in 30–45 minutes, or even less if you’re pressed for time. The aim isn’t to exhaust yourself but to maintain consistency and prevent injuries. Consistent effort over time will always outperform short bursts of intense activity.