If you’ve ever felt confused about what you should be doing when it comes to exercise, you’re not alone.
There’s so much information out there, it can feel overwhelming.
So I wanted to break it down really simply, based on guidance from the American College of Sports Medicine (ACSM).
This is one of the main organisations fitness professionals use to stay up to date with the latest research, recommendations, and trends in health and exercise. But more importantly, what does it actually mean for you?
You don’t need to do everything.
One of the biggest shifts in recent guidance is this:
Something is always better than nothing
You don’t need to be perfect
You don’t need to train every day
You don’t need long workouts
You just need to start… and keep going.
Strength training (this is the big one)
Strength training is no longer a “nice to have” – It’s now essential for your health.
The recommendation is:
- At least 2 sessions per week
- Covering your whole body
That’s it.
And it doesn’t need to be complicated.
Simple exercises like:
- Squats
- Deadlifts
- Presses
- Core work
Done consistently will make a huge difference.
Especially for women, strength training supports:
- Bone health
- Muscle tone and strength
- Metabolism
- Confidence
- Hormonal health
Cardio (keep it simple)
Cardio is still important, but it doesn’t have to be intense.
The guidance suggests:
- Around 150 minutes per week of moderate movement
That could be:
- Walking
- Dancing
- A class
- Cycling
It all counts, and it all adds up. The team and I are big advocates for walking, I walk with my dog first thing in the morning, its a great way to start the day (and it wakes me up)! Rose and I also have exercise bikes at home which are perfect for a quick cardio session.
What this looks like in real life
Here’s a simple weekly structure:
- 2 x strength sessions
- A few walks across the week
- Optional class or something you enjoy
That’s enough to support your health, energy and wellbeing.
How this fits into our classes
Everything we offer is built around this simple, effective approach.
The Strength Project
A beginner-friendly way to learn how to lift weights safely and build confidence. We focus on full body strength, simple exercises, and progression each week.
Fitness Pilates
Supports mobility, core strength, posture and balance. It’s a great complement to strength training and helps your body feel better, not just work harder.
Cardio Central Online
We also have an online membership platform which gives you access to some great workouts that you can do from the comfort of your own home.
You don’t need to do everything, just find what works for you and build from there.
The most important part
Consistency beats perfection every time.
You don’t need the “perfect plan”
You don’t need to wait for motivation
You just need to keep showing up
Even when it’s not perfect
Even when it’s a shorter session
It all counts.
Summary
If you’ve been overthinking your fitness, take this as your sign to simplify things.
Focus on:
- Strength training
- Regular movement
- Consistency
That’s what the latest fitness guidelines support and it’s what actually works in real life.
Want some support?
If you’re local and want a simple, supportive way to get started:
- Join The Strength Project to build strength and confidence
- Come to Fitness Pilates to improve mobility and core strength
Or just drop me a message if you’re not sure where to start, I’m always happy to help.
About Mel
Mel is a UK-based Personal Trainer, Women’s Health Coach, and qualified teacher with over 25 years of experience in fitness and dance. She specialises in helping women build strength, improve confidence, and feel good in their bodies through supportive, inclusive sessions.
As the founder of Cardio Central and creator of The Strength Project, Mel combines evidence-based training with a real-life approach that fits around busy schedules. Her work focuses on strength training, mobility, and long-term health, particularly for women navigating perimenopause and beyond.
