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Short on time

19 July 2026
Adarsh Gopal

A common cause of retreat: I don’t have an hour straight any time of the day to train.

The most common recommendation for strength training is framed as 3-4 hours a week.

But here are a few ways to look at it through a more pragmatic and more easily digestible lens:

• 40 mins × 4-6
• 30 mins × 6-8
• 20 mins × 9-12
• 15 mins × 12-16

Over a 6 day week, you could aim for :

• 3-4 sessions of pushing and throwing
• 3-4 sessions of pulling and shoulder rotation
• 3-4 sessions of hip rotation, squatting and/or jumping
• 3-4 sessions of hinging, glute hams, thrusting and slide outs

A session is 15-20 mins long. And you can combine it.

I realised the nebulous recommendation to strength train 3-4 times a week is leaving too many people lost.

The above recommendations are far more specific. And I’ll flesh them out some more.

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See also: A plan for every time slot.

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