Overview

• Guidance from the European School of Sport calls for two to three strength sessions per week lasting 30–45 minutes, with rest days between workouts.
• Recommended tools are light dumbbells, resistance bands or bodyweight, with movements such as squats, wall push‑ups, heel raises, band rows and chair‑assisted variations.
• Sessions start with about 10 minutes of easy activity to warm up, progress gradually in difficulty and pause or reduce intensity if pain or discomfort appears.
• For people over 70, an integrated plan pairs strength work with balance practice and flexibility or mobility training, with options like single‑leg stands, controlled direction changes, yoga or tai chi.
• Coverage from Faro de Vigo, LA NACION, Ámbito and Los Andes converges on home‑friendly routines, and some pieces note that protein‑rich diets can support muscle maintenance.