What are the common misunderstandings about how often and how much to do strength training?
This answer is a draft. It stays unpublished until legal review and source verification are complete.
In 2023, the Ministry of Health, Labour and Welfare (MHLW) guide stated "2–3 days a week" of strength training for all adults for the first time, and interest in Japan rose. Here we sort out ideas such as "every day is best", "it is dangerous for older people" and "more reps is better", using the guide and standard exercise physiology.
The 2023 guide
| Group | Frequency | Content | Source |
|---|---|---|---|
| Adults (18–64) | 2–3 days a week | Exercises using the major muscle groups (squats, push-ups, core). 10–15 reps × 2–3 sets per exercise | Physical Activity and Exercise Guide 2023 |
| Older people (65 and over) | 2–3 days a week | Strength training plus balance exercises (one-leg standing etc.). Do it safely: use a chair, keep a hand on the wall | Same |
| Recovery | Leave 48–72 hours between sessions for the same muscle group (on consecutive days, split body parts) | Exercise physiology | |
| Load | Stop with "2–3 more reps" in reserve. If your form breaks down, that is too many | Same | |
| Breathing | Do not hold your breath (raises blood pressure). Breathe out on the effort | Same | |
| Equipment | Your own body weight is enough to start. Add dumbbells or resistance bands step by step | — | |
| Existing conditions | High blood pressure, heart disease, joint problems: ask your doctor. Stop if it hurts | — |
- The 2023 guide states that strength training is associated with lower risk of death, lifestyle diseases and needing long-term care, and sets 2–3 days a week separately from aerobic exercise such as walking. About 20% of Japanese people (National Health and Nutrition Survey) do strength training (higher in their 20s, lower in middle and older age).
- Muscle mass is generally described as falling about 1% a year from the 30s, and sarcopenia (muscle loss) in old age is a main cause of falls and needing care (see our article on locomo). Many studies show that strength increases in older people who train.
- Protein: spread across three meals, not only after exercise (see our protein article). Protein powder is a supplement for when meals do not provide enough.
[Verify] Check the guide's strength-training text and the participation rate against MHLW materials. The recovery time and load guidelines are standard exercise-physiology statements.
Misunderstanding 1｜Every day gives the best results
The same muscle group needs 48–72 hours to recover. 2–3 days a week, or split body parts.
Misunderstanding 2｜More reps is better
10–15 reps × 2–3 sets, with something in reserve. Reps with broken form cause injury.
Misunderstanding 3｜Strength training is dangerous for older people
The guide recommends 2–3 days a week for those 65 and over too. Use a chair or wall and combine it with balance exercises. Not training is the greater risk of falls and needing care.
Misunderstanding 4｜If I walk, I don't need strength training
Walking is aerobic exercise; strength (especially upper body and core) is separate. The guide recommends both.
Misunderstanding 5｜You need equipment and a gym
Squats, push-ups, planks, calf raises: your own body weight is enough to start. Combining these with rajio taisō (radio calisthenics) and stairs (see the articles on each) is what people in Japan actually do.
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Sources
- Ministry of Health, Labour and Welfare, *Physical Activity and Exercise Guide for Health Promotion 2023* [健康づくりのための身体活動・運動ガイド2023] (strength training)
https://www.mhlw.go.jp/content/10904750/001171393.pdf
- Ministry of Health, Labour and Welfare, e-Health Net, *Resistance exercise* [レジスタンス運動]
https://www.e-healthnet.mhlw.go.jp/information/exercise/s-05-003.html
- Japanese Orthopaedic Association, *Locomo ONLINE* (Locotra) [ロコモONLINE]
https://locomo-joa.jp/
⚠️ Editorial note: the source URLs above were identified by search. Our working environment cannot reach go.jp domains, so the contents have not been checked against the text. Verify every source before publication and record who checked it and when.
About this article
What we share here are ideas and everyday practices passed down among people living in Japan, together with general information drawn from public sources. They are not official recommendations, and they are not professional instruction. Practices vary between households and regions.
This is general information. Results vary from person to person and depend on your own conditions and surroundings.
Please decide for yourself, using your own judgement, whether any of this suits your situation. We cannot accept responsibility for any damage, loss or injury arising from following this article.
This article is not meant to diagnose or manage any specific medical condition. If you are worried about your health, see a doctor rather than relying on your own judgement.
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