Every movement counts, and strength matters more than ever.

Every movement counts, and strength matters more than ever.

The UK Chief Medical Officers have refreshed their physical activity guidelines and the headline is simple: Every movement counts.

Walking to the shops, taking the stairs, dancing, gardening, chasing kids around the splash park… it all matters. You don’t need to complete a punishing workout, close three rings and emerge covered in sweat for movement to be worthwhile.

There’s another part of the updated guidance that caught my attention, the renewed emphasis on strength and balance throughout life, alongside stronger evidence about the benefits of physical activity for women.

We have been banging this particular dumbbell-shaped drum for a while, so naturally, I am delighted.

What has actually changed?

The government hasn’t introduced a completely new set of targets. Adults are still encouraged to aim for at least 150 minutes of moderate-intensity activity each week, or 75 minutes of vigorous activity, alongside activities that build strength on at least two days a week.

What has changed is the evidence sitting behind that advice. The latest review places greater emphasis on the benefits of light activity, breaking up long periods of sitting and making strength and balance part of everyday life. It also makes it clearer that the biggest health improvements happen when someone moves from doing nothing to doing something.

In other words, you don’t have to reach 150 minutes before your efforts suddenly become worthwhile. A 10-minute walk counts, 15 minutes of lifting weights counts. More is beneficial, but something is always better than nothing.

Why does this matter particularly for women?

The advice is not a separate, women-only rulebook. The recommended activity levels remain the same for adults generally. What has strengthened is the evidence showing just how beneficial physical activity can be for women.

Women have spent decades being told that exercise should be about burning calories, losing weight or making ourselves smaller, strength training offers something different.

It is about building a body that supports you: muscles that help you carry your shopping, lift your children, move furniture, hoist a suitcase onto a luggage rack and eventually, get up from a chair without assistance.

The refreshed guidance states that strength work helps keep our muscles, bones and joints strong. That matters at every age, but it becomes increasingly important as we get older and naturally begin to lose muscle. In other words, strength training is not a niche hobby reserved for people who already feel confident in the weights section. It is a fundamental part of looking after our long-term health.

Strength training doesn’t need to take over your life

When people hear “strength training”, they often imagine complicated gym programmes, enormous barbells and someone shouting about personal bests.

It can be those things, if that’s your idea of a lovely afternoon. It can also be two dumbbells in your living room.

You could complete a few sets of squats, rows, presses and deadlifts before work, while dinner is in the oven or while you’re watching TV.

Your workout does not have to be long to be worth doing, it does not need to be perfect, and you do not need to wait until you feel fitter, stronger or more confident before beginning.

The updated guidance supports exactly this kind of approach: small, sustainable amounts of movement, built into your real life.

What about GLP-1 weight-loss medication?

The guidance also addresses the increasing use of GLP-1 medications for diabetes and weight management.

When someone loses weight while taking these medications, they may lose muscle as well as fat. The government’s evidence review says that physical activity, including muscle-strengthening exercise, is likely to be particularly important for maintaining muscle mass.

Anyone taking prescribed medication should, of course, follow advice from their healthcare professional. But the wider message is relevant to all of us: muscle is not something we should treat as optional.

So, what should we actually do?

Start with movement you can repeat, break up long stretches of sitting, take the stairs without feeling you need to announce it on Strava, and make space for strength work at least twice a week.

We started unbound because we believe strength training should feel normal for women, not intimidating, extreme or like another impossible standard we’re failing to meet.

A pair of dumbbells, a few simple movements and a little consistency is all you need.

Happy lifting,

Anita x