Do Push-Ups for Toned Arms and Abs, Get an Hour of Strength Training per Week—and 3 More Fitness Tips

Fact checked by Nick Blackmer

• Simple exercises, like push-ups, can build full-body strength without a gym or equipment.

• You don’t need long workouts or to train to failure; just two short resistance-training sessions a week can be effective.

• Pair your workouts with affordable protein options to help support muscle growth and recovery.

Just about everyone can benefit from strength training. It helps with weight management, metabolism, heart health, and of course, building muscle—which is especially important for maintaining mobility, protecting bones, and reducing the risk of falls as you age. Here are a few strength-training tips to try this week.

1. Do Push-Ups for Upper Body and Core Strength

If you’re looking to get stronger without a gym or equipment, the classic push-up is always a good bet. The movement challenges key muscles in your upper body, including your chest, shoulders, and triceps. Push-ups also engage your core, hips, and legs, making it an efficient full-body exercise.

To keep proper form, place your hands just beyond your shoulder width, and keep your elbows close to your body as you lower down. Stop just before your chest touches the floor, and make sure your neck, hips, and back are flat and aligned. You can also modify your push-ups to make them easier (or harder).

2. Get in an Hour of Strength Training Each Week to Build Muscle

You don’t have to live at the gym to build muscle. In a 2025 study, just two 30-minute training sessions each week were enough for participants to see improvements in muscle size and strength. This finding was also validated in new strength-training guidelines from the American College of Sports Medicine (ACSM), which recommend at least two days of resistance training per week.

That’s likely because your muscles need time to recover. Strength training causes short-term damage to your muscle fibers, and those muscles need a break—and proper sleep and nutrition—to rebuild the fibers and get stronger.

3. Don’t Worry About Lifting to Failure

The new guidelines from the ACSM also found that you don’t need to train to momentary muscle failure, the feeling at the end of a set when your muscles are too exhausted to do another rep. Evidence from the 137 systematic reviews used in the guidelines showed that lifting to failure did not consistently improve strength, muscle size, or power.

Training to failure may even be risky for certain populations, such as older adults or inexperienced lifters. To err on the safe side—and still see gains—try ending your set with a few reps left in the reserve.

4. Buy Canned Meat and Fish for Affordable Protein

You’ve probably heard that you need to get plenty of protein to support your muscles (thanks to the current protein craze). But many popular sources, such as steak, salmon, and even protein powder, can be pricey.

To help bring down the cost of a high-protein diet, try choosing canned meats. Options like tinned tuna, chicken, and sardines are rich in protein and healthy fats, while being shelf-stable and more affordable than fresh meat. Canned meats are an especially good substitute for deli meat in sandwiches and salads—with similar protein levels and a lower cancer risk.

5. Do Lateral Raises for Toned, Rounded Shoulders

Lateral raises are a great exercise for training your medial deltoids. That’s the shoulder muscle between your anterior (front) and posterior (rear) deltoids, which tends to get overlooked in other popular shoulder exercises, like the overhead press and row. Engaging your medial deltoids helps support shoulder stability and gives your shoulders a rounded or “capped” appearance.

When performing lateral raisers, be sure to engage your core, keep a slight bend in your elbows, pause at the top of the rep, and lower your arms slowly.

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