NEW DELHI: You don’t need a gym, fancy equipment or long hours to stay fit. Just two sessions of basic strength exercises every week can make a real difference to your health, a large global review of studies has found.The research, published in the the journal of the American College of Sports medicine, looked at data from over 30,000 adults and showed that simple resistance exercises – such as squats, push-ups, lifting household weights or using resistance bands – can improve muscle strength, balance, walking speed and overall fitness.These are not just fitness gains – they directly affect how easily one can climb stairs, carry groceries, or avoid falls as one ages.The biggest takeaway is how little effort is needed to start seeing results. Two short sessions a week, working the major muscle groups with moderate…