You Don’t Need Hours to Get Stronger
When we think about movement, especially strength training, the default is to believe we don’t have enough time.
Busy life. Full schedule. Never-ending to-do list.
And suddenly training feels… well, impossible.
We also tend to think that “real” training means hours in the gym, lifting heavy, sweating buckets, and doing it almost daily.
But the reality (and the research!) says something completely different.
Movement vs Formal Training
First things first. General movement is not the same as structured workouts.
And here’s the good news: you don’t need a million hours a week to move more and feel better.
Cardio can be as simple as adding more walking into your week.
Twenty to forty-five minutes, two or three times a week, already supports your heart and lung health.
And if walking isn’t your favorite, pick whatever you enjoy:
Dancing
Swimming
Cycling
A fun group sport
Even hiking with friends
Cardio is not only running (thank goodness!).
Strength Training: Your Long-Term Health Superpower
Strength and building muscle are the real long-term heroes.
And you only need 2–3 sessions a week to start seeing, and feeling, the benefits.
And guess what?
These sessions don’t need to be long.
They don’t need a gym.
They don’t need tons of equipment.
You can absolutely begin at home with bodyweight exercises and add simple equipment later.
Start with 20–30 minute sessions, 2–3 times a week, and build from there.
To learn more about strength training from home and how to make the most of it, grab this guide today.
If You’re Starting From Zero (or Feel Sedentary)
If your job or lifestyle keeps you sitting more than you’d like (which is true for so many of us), even 10 minutes of daily movement can make a huge difference.
Take a moment and reflect on your day.
What does your schedule actually look like?
Where could you fit 5–10 minutes of movement?
And I really mean any movement:
Dance a little
Walk around the house
Take a walking meeting
Stretch between calls
Do squats while the kettle boils
Take the stairs
Carry groceries home
Walk to run errands if possible
These tiny moments add up.
This is how movement becomes a natural part of your life.
Then You Build From There
As these little moments become more consistent, you can start adding more purposeful training.
The kind that brings long-term benefits like more strength, better energy, less pain, and better mood.
And still… you don’t need hours.
Formal Training: Keep It Simple
A mix of cardio and strength training is ideal.
But you DO NOT need to go to the gym three times a week for two hours.
You need:
Consistency
Small daily steps
Short sessions
Movement that fits your real life
That’s it.
You’ve got this. And your future self will thank you for every tiny step you take today.
PS: If you wish to keep reading about training from home in as little as 20-30 minute sessions, plus get some ideas on how to do it, download this freebie today: Strength Training for Busy Women (like yoursefl!)