How many rest days should I take per week?

For most adults over 50 doing strength training, 3-4 rest days per week (from strength training) is appropriate. This means training 2-3 days per week with rest days between sessions. Rest days can and should include light activity like walking, stretching, or swimming.

Is soreness after exercise a good sign?

Mild muscle soreness (DOMS) after trying new exercises or increasing intensity is normal and not harmful. However, soreness is not a reliable indicator of a good workout. As your body adapts, you will experience less soreness even though you are still making progress. If soreness prevents normal activities for more than 72 hours, you likely did too much too soon.

Does sleep really affect my strength training results?

Significantly. The majority of muscle repair and growth hormone release occurs during deep sleep. Studies show that people who consistently sleep less than 6 hours recover more slowly, gain less strength, and are more prone to injury. Prioritising 7-9 hours of quality sleep is one of the most effective things you can do for your training results.