← All age groups
Teens
13–17 yearsPast the hour a day, extra training builds real strength, stamina and confidence.
Your weekly targets
90+ active minutes a day
Training, transport and hanging out actively all count.
3–4 hard sessions a week
Sports practice, intervals or a fast game.
Strength 3 days a week
Gym with good form, or a solid bodyweight routine.
8–10 hours of sleep
Muscles grow on rest days and during sleep. Protect it.
An example week
Just one way to hit the targets — swap days and activities as you like.
Cardio & play Strength Everyday movement Rest & recovery
Sleep
Monday
Team practice — 90 min
Sleep 8–10 h
Thursday
Team practice — 90 min
Sleep 8–10 h
Saturday
Match day — game + warm-up
Sleep 8–10 h
Sunday
Recovery: easy swim or walk — 45 min
Sleep 8–10 h
Can't do it all? Start with one walk.
Something always beats nothing — every minute of movement counts, says the WHO. Start where you are, and build from there.