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.
A) Here’s a simple bodyweight only 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.
B) Here’s a simple circuit for you to try using weights:
- Dumbbell goblet squats
- Dumbbell chest press
- Dumbbell bent over row
3. Buy Back Your Time — and Build Momentum Fast
If your schedule is packed, your energy is limited, and your workouts are getting skipped… it might be time to stop trying to do it all yourself.
Buying back your time doesn’t always mean spending money—it means reducing friction. That could look like:
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Following a done-for-you workout plan instead of winging it.
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Scheduling workouts in your calendar like meetings.
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Getting a coach or trusted friend to check in with you once a week.
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Having go-to routines for travel or busy weeks, so momentum doesn’t fall apart.
When you’re busy, it’s not about doing more—it’s about removing the guesswork. The less you have to think, the more likely you are to follow through.
If that’s something you’d like help with, that’s what we do at Ludus. We design simple, effective programs you can follow from anywhere—complete with video demos, travel-friendly workouts, and optional check-ins if you want feedback on your form. No fluff, no stress, just support when you need it.
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 Liam@Ludus.ca 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.