How often should I do upper body exercises?

Two to three times per week with at least 48 hours between sessions targeting the same muscles. This gives your muscles time to recover and grow stronger. On non-upper-body days, you can train your lower body or core.

Can I build real strength without heavy weights?

Yes. Resistance bands, light dumbbells, and bodyweight exercises can build significant strength, especially for beginners and intermediate exercisers. The key is progressive overload - gradually increasing the challenge. Research shows comparable strength gains between bands and weights for most exercises.

What if an exercise hurts my shoulder?

Stop the exercise. Shoulder pain during exercise should not be pushed through. Try reducing the range of motion or switching to a different exercise for the same muscle group. If pain persists, chat with your GP or physiotherapist before continuing.