Aim for 2–3 strength sessions per week , allowing at least one full day of rest between working the same muscle groups.
Take 90 seconds to 2 minutes between sets when lifting heavier loads to ensure your muscles recover enough to maintain high effort in the next set. Core Exercises for Longevity muscle mature women
Essential for back health and "posterior chain" (glutes/hamstrings) strength. Think of the motion used to pick up a heavy grocery bag from the floor. Aim for 2–3 strength sessions per week ,