Sports doctor Victoria Tchaikovsky recommends two strengthening sessions per week. The more short sessions we have, the more our body will be able to tone up, says sports coach Sébastien Cornette.
A protein diet and vitamin D intake will help prevent injury, says the sports doctor. If you want to use dumbbells, it is best to start with loads that do not exceed 10% of your body weight, says Tchaikkovsky. The most effective session lasts about 10 to 30 minutes.