posted 1st January 2025
If you feel like strength training - or any training for that matter - is just another thing on your endless to-do list, this blog is for you.
To kick the year off in style, I have teamed up with the genuinely lovely Matt and Cy from 20 Minute Strength to share their expertise and break common myths around training. They're redefining how we approach strength training, making it achievable and even - dare I say it - fun!
Whether you're navigating a busy schedule or trying to build habits that stick, their practical, no-nonsense tips will help you make strength training a part of your life without the overwhelm.
So without further ado, let's dive in with their guest-edited insights:
> Start small and build up
Forget pushing your limits from day one. Real strength training is about mastering the basics, one step at a time. Start with movement that feels almost too easy and once you've nailed those, you're ready to step it up a notch.
This isn't a race and trying to leap before you can crawl is the fastest way to lose motivation. Slow and steady will win this game and the payoff is confidence, consistency and results that last.
> Schedule it like you mean it
The old narrative of "I'll do it later" is a one-way ticket to never doing it! Block out time in your diary for your workout just like you would for work meetings or coffee with a friend. This is you-time - it's an investment in your health and it deserves a non-negotiable spot in your week.
Start with 20 minutes, three times a week. That's it! Treat it like the priority it is because showing up for yourself is just as important as showing up for anyone else.
> Keep it short and sweet
Strength training doesn't mean spending hours sweating. Research shows that short, focused sessions pack a powerful punch. That's why 20 minutes, three times a week is all you need to start seeing real progress.
Make it even easier by prepping ahead: lay out your kit the night before, fill your water bottle and clear your workout space. Before you know it, you'll be ticking off another workout and riding the endorphin wave.
> Track your wins
We're all a bit forgetful when life gets busy! Tracking your progress helps you see just how far you've come - even when it doesn't feel like it.
Progress isn't just about lifting heavier weights. It's about how many reps you can do, how much easier everyday tasks feel, or how confident you're becoming in your own skin. Keep a log of your achievements and celebrate small wins - they all add up in a big way!
> Be okay with missing a session
Life happens and you'll inevitably miss a session here or there - and that's okay! Strength training should support your lifestyle, not control it!
The key is consistency over time. So, if work gets hectic or the kids need you, don't sweat it! Focus on what you have done over the weeks and months, not what you've missed. Your progress won't disappear overnight.
> Train with others
Strength training doesn't have to be a solo mission. Bring a friend, your partner or even just a virtual group like the 20 Minute Strength community.
Training with others adds a social spark, making the process so much more fun - and let's be honest, friendly competition never hurt anyone!
> Reflect and celebrate
Strength training goes way beyond reps in a set. It's about how it makes you feel - stronger, more energised and more capable in everyday life.
Maybe you're chores feel less draining, perhaps your sleep has improved or you have clarity where before there was brain fog, it's these wins that are the real reward.
Conclusion
If you want to learn more from the experts, head over to Matt and Cy's website to explore their programmes and community and if you're looking for personalised support with your health goals, let's chat. Together, we'll build a plan that works for you.
