The Optimal Combination

The research is clear — combining both beats either one alone:

• 2-4 strength sessions per week targeting all major muscle groups for muscle and bone benefits
• 150+ minutes of moderate cardio or equivalent vigorous activity for cardiovascular health
• Order matters less than consistency — doing both regularly beats optimizing the sequence
• Walking counts — 7,000-10,000 daily steps gives a cardio baseline that complements structured training.