The 8 Rocks of Health: A Framework for Thriving
March 27, 2025
Strength Training: The Cornerstone of Health
Strength training is not just about getting physically stronger, it’s about building a better future for yourself. Experts like Andy Galpin and Peter Attia emphasize that it’s one of the most effective ways to improve your “healthspan”—the quality of life you experience as you age. For anyone, no matter your age or profession, it’s the key to staying strong, mobile, and resilient in the face of life’s challenges.
The reality is, despite its importance, integrating strength training into a packed schedule can feel overwhelming. Time constraints, knowledge gaps, and the fear of doing it wrong often stop people before they start.
The Challenges of Strength Training
- Time: Finding time to work out between deadlines, family commitments, and travel can seem impossible.
- Knowledge Gaps: Not knowing where to start, how to use equipment, or which exercises matter most can lead to inaction.
- Consistency: Without proper guidance or accountability, it’s easy to fall off track.
All of these obstacles are common—but solvable with the right strategies. If you’ve been finding that sticking to a consistent strength training schedule has been difficult, read on for some of our top tips.
Three Steps to Strength Training Success
1. Get started by Committing to Two Workouts Per Week
Start simple: two 30-minute sessions a week. Focus on compound exercises like squats, deadlifts, push-ups, and rows, which efficiently target multiple muscle groups at once. This approach minimizes time while maximizing results.
The goal is consistency, not perfection. Even two well-executed workouts per week can lead to noticeable progress in strength, energy, and confidence. Once you’ve gotten that habit down for 1-3 months, you can increase the weekly number of workouts to 3.
2. Optimize for Efficiency
For busy folks like you, we know that time is everything. Make the most of your workouts by sticking to full-body routines and using circuits or supersets.
Here’s a simple circuit for you to try:
- Bodyweight squats
- Push-ups
- Planks
You can do 5-30 reps depending on where you feel your fitness level is at. Repeat three times with 30 seconds to 3 minutes of rest between sets. As you gain strength, incorporate dumbbells, resistance bands, or kettlebells to add intensity without complicating your routine.
3. Seek Support to Build Momentum
One of the fastest ways to succeed is to buy your time back by investing in expert guidance. A personal trainer, group fitness class, or coach can provide the structure, accountability, and expertise you need to stay consistent. At the same time, expert guidance will help you to avoid common mistakes and maximize your time investment.
This is where we come in! With time-effective, 45-minute private strength training sessions, expert trainers, and tailored full-body programs (for when you’re travelling too), we can help you achieve your desired goals without wasting time or mental energy trying to figure it out on your own. We gotchu!
Final Thoughts
Strength training doesn’t have to be complicated or overwhelming. By committing to just two sessions a week, focusing on efficiency, and seeking support when needed, you can integrate this vital practice into your life in 3 months or less. The result? A stronger, healthier, and more resilient version of yourself.
If you’re ready to bring strength training into your routine and leapfrog common mistakes to see real results fast, we’re here to help. Take the guesswork out of your workouts and experience the confidence that comes with personalized coaching and a proven system. Send us a note at info@methodyyc.com or learn more about our programs here.
This blog was written by Liam McVarnock, Founder of Ludus Wellness and Nutrition Coach at Method Fitness, combining expertise in fitness, nutrition, and wellness coaching.