UK government physical activity guidelines recommend muscle-strengthening activities at least 2 days per week, and for older adults (and those at risk of falls), balance and coordination work at least 2 days per week. This guide shares a “minimum effective” plan you can actually stick to: two 20–30 minute sessions per week with warm-up, simple strength moves, and MMM Balance Level 1 (supported) or Level 2 (unsupported) drills, plus clear progressions and SMART challenges.