You don’t need to train 6 days a week to get strong. You don’t need 90-minute workouts. And you definitely don’t need to revolve your life around the gym to see real progress. Most people just need a better plan—and a little consistency.
If you’re working full time, have a life outside of training, and still want to get strong, this is for you.
1. Focus on the Big Lifts
Strength comes from mastering the basics—not chasing variety.
Prioritize compound movements like:
- Squats (and their variations)
- Split squats (and their variations)
- Deadlifts (and their variations)
- Bench press or push-ups
- Pull-ups or rows
- Overhead press
- Crawls
- Carries
These train multiple muscle groups at once and give you the best return on your time. Two to three sessions per week focused on these is more effective than five sessions filled with fluff.
2. Train with Intention, Not Just Time
It's not about how long you're in the gym—it's about how you train while you're there.
You can build real strength with:
- 3 full-body workouts per week
- 45–60 minute sessions
- 2–3 working sets per lift
- Progressive overload (increase weight or reps over time)
- Taking each lift close to failure—while maintaining solid form
No fancy program required. Just consistent effort and a plan.
3. Don't Sleep on Recovery
More isn't always better. In fact, too much training and not enough recovery will slow (or kill) your progress.
What actually builds strength?
Training + recovery.
Make sure you're:
- Sleeping at least 7 hours
- Eating enough protein (0.7–1g per pound of bodyweight)
- Managing stress
You don't grow in the gym. You grow when you recover from it.
4. Train to Improve, Not Just Exhaust
You don't need to leave the gym gassed to make progress. Strength is a skill. That means clean reps, good form, and focused effort.
Stop treating every session like punishment.
Train to improve—not just to survive.
If you're short on time, simplify your training. Stick to the lifts that work, train 2–3x a week, and focus on progressing—one rep, one week at a time. You'll be surprised how strong you can get when you stop doing too much and start doing what actually works.
Want a custom strength plan that fits your schedule and goals? Book a free intro at The Training Club and we'll build it together.