Minimalist 2 x 30 mins per week strength training

[hikeplusrow]

I haven't done any strength/core training for over a year, but would like to get back into it in 2024. My requirements are as follows:

1. 2 x 30 mins sessions per week. Max 6 exercises per session. Both sessions can be the same.

2. Must be time efficient, therefore focus should be on muscles not worked (to any real extent) on the erg. In essence, I'm looking at the minimum I can get away with.

3. No heavy work. Preferably bodyweight, dumbbells and machines. 3 sets of 12-20 reps would be ideal (plus planks, obviously!)

4. Not interested in cardio/circuit type sessions. I do enough cardio.

5. Exercises should be easy to perform - not super technical.

Any ideas, gratefully received. Thanks.

[alex9026]

So many ways to approach this, a classic no fluff approach:

Squat
Hinge
Push
Pull (vertical or horizontal)
Core/rotation

Dumbbell goblet squat
Dumbbell RDL - arguably technical if grasping the movement and hamstring engagement is a challenge, but definitely worth learning
Shoulder or chest press, machine or dumbbells
Pull ups, assisted or a pull variant machine
Planks and/or rotation or any core exercise

A warm up set, plus two sets of 8-12, when 2x12 is accomplished, bump the weight.
Next session mix the exercises but maintain the movement patterns. Could switch squat for lunges or other single leg exercises.

[Dangerscouse]

So many ways to approach this, a classic no fluff approach:

Squat
Hinge
Push
Pull (vertical or horizontal)
Core/rotation

Dumbbell goblet squat
Dumbbell RDL - arguably technical if grasping the movement and hamstring engagement is a challenge, but definitely worth learning
Shoulder or chest press, machine or dumbbells
Pull ups, assisted or a pull variant machine
Planks and/or rotation or any core exercise

A warm up set, plus two sets of 8-12, when 2x12 is accomplished, bump the weight.
Next session mix the exercises but maintain the movement patterns. Could switch squat for lunges or other single leg exercises.

This is ideal

[jcross485]

I agree; instead of hitting things that the erg does not hit, I would recommend training each of the main movement patterns:

Upper Push (vertical and/or horizontal)
Upper Pull (vertical and/or horizontal)
Squat
Hinge
Walk/Carry

I don't think trying to hit 12-20 reps per set is a good idea though. Strength training is about building strength; any rep range can do it but it is not ideal. I would recommend looking at lower reps per set, focusing on really good form/technique and strength/power expression, and building volume through more sets with less reps per set as opposed to more reps per set. That's just my own take on it though.

Personally, I do more horizontal pushing to offset the erg work and vertical pulling to compliment all of the erg work as opposed to more horizontal pulling. I really like overhead pressing over horizontal push movements but pushups are keeping me healthy. My sessions do normally take more than 30:00 each but they can be scaled down to be 30:00 each, they require minimal equipment, and very humbly, think they are a great way to strength train both if you already have a base or need to build a bit of a base as they're scalable.

Session 1:
KB Swings and "Power" Pushups (hinge and upper push)
***Can sub in some kind of lower body hinge with dumbbells***

Session 2:
Pullups, Pushups, and Walking Lunges (upper pull, upper push, "squat")
***Can sub in some squat variation instead of lunges; I prefer unilateral leg work***

On the surface, it doesn't look like there is dedicated core work in there but on each pushup rep I am focused on holding a plank type position or contraction within the core and with the pullups I am focused on maintaining a hollow body position. The second session I noted is normally with a weight vest too which adds a bit more to core activation.

[Ombrax]

3 sets of 12-20 reps would be ideal

One way to be significantly more time-efficient is to do only one set of each exercise. That way you’re doing fewer reps and not “wasting” as much time between sets recovering. The main downside in my experience is that I sort of dread doing those, because each time I do a set I know that at the very end I’m going to be totally gassed. When I’m doing 2 or 3 sets, I know that by definition only the very last one will be tough.

Side comment: (caveat, I’m not a weightlifting guru, but I have heard gurus say this) one set of XYZ exercise can be just as effective as 3x or 2x, as long as the combination of weight or difficulty and number of reps are enough for you to reach your limit.

[alex9026]

I don't think trying to hit 12-20 reps per set is a good idea though. Strength training is about building strength; any rep range can do it but it is not ideal. I would recommend looking at lower reps per set, focusing on really good form/technique and strength/power expression, and building volume through more sets with less reps per set as opposed to more reps per set. That's just my own take on it though.

Great shout on the carry! I didn't raise the rep range point because in time, my own view and experience has become a case of "if I am moving this weight for 10+ reps I must be getting stronger". The OP mentioned bodyweight and machines, which I wouldn't touch less than 8 reps on. Walk in to anyway commercial gym and 99% of the strongest guys in there are bodybuilders, who typically train a higher rep range.

I like the set up of your routine mind, as long as the swings are dialed in. Something I should start sprinkling back in to my strength sessions actually...

[jcross485]

Great shout on the carry! I didn't raise the rep range point because in time, my own view and experience has become a case of "if I am moving this weight for 10+ reps I must be getting stronger". The OP mentioned bodyweight and machines, which I wouldn't touch less than 8 reps on. Walk in to anyway commercial gym and 99% of the strongest guys in there are bodybuilders, who typically train a higher rep range.

I like the set up of your routine mind, as long as the swings are dialed in. Something I should start sprinkling back in to my strength sessions actually...

I would agree with the commercial gym observation, however I would caveat that they are not necessarily the strongest pound for pound. I think you can accumulate more mass by training in the 6-15 rep range that hitting lower reps or even higher, but at this point, personally I want to maintain muscle mass as I age (as I carry a fair amount as is from a lengthy strength training background) and really increase expression of power/strength on a power/strength to weight basis. I would agree that I likely wouldn't touch less than 8 reps on most body weight work or machine work, with the exception being pullups - those I like to keep reps down a bit.

If I had to pick only one exercise to do for the rest of my life, it would be the KB Swing. Luckily, I don't have to, but it really has a profound impact on so many things (IMO) and is extremely versatile and applicable.

[hikeplusrow]

Thanks everyone - great advice as usual. There seems to be a consensus around the push, pull, hinge etc idea. I'll sit down (my speciality) and put together a program for the New Year.

[hikeplusrow]

OK, so rather than wait until the new year, I've decided to crack on with this now. I've discovered an approach which is known as the 30/30/30 method - popular with rowers, apparently. The idea is to choose a selection of exercises, and perform them in sequence 30 secs on and 30 secs rest for 30 mins. I'll do this session x3 per week, 2 body parts per session - legs/arms, core/shoulders, chest/back. I'm currently experimenting with various exercises in light of the advice you guys have given. Cheers.