Too Busy to Work Out? Try This.

Let’s face it: life happens. And while we would all like to think that we are consistent with our workouts, so often it’s just not true. It seems that if you are a woman over 50, just hanging onto your health long enough to work out for a few weeks in a row is a major challenge. Not to mention avoiding what I call “mystery injuries” — pulled or improperly working muscles that show up from out of the blue — with no known rhyme or reason.

On top of all that, there simply are times when you either can’t workout or are fighting with yourself because you “just can’t face it.”

It can be so frustrating.

And the struggle is real.

So, what can you do?

Well, let’s discuss an absolutely fabulous idea that I picked up from Sal Di Stefano of  MindPump. It’s simply this:

Lift a Whole Lot Less, But Lift More Often.

Instead of going to the gym and cranking out 5 different moves for 8-12 reps and 3 to 5 sets (which generally takes up to an hour to complete), in his blog post/video about getting fit in 15 minutes a day, Di Stefano gives people an easy formula to build consistency without a huge time commitment.

According to Sal, all you have to do is:

·       2 sets of 2 compound lifts, and 1 accessory lift.

That’s it.

Your entire workout could be done in about 15 minutes.

But here’s the catch: You have to do it 6 days a week.

So let’s break this down just a little.

Compound Lifts

First, what, exactly, is a compound lift?

A compound lift is any weightlifting move that uses more than one joint and more than one muscle to perform the move. So, for example, a deadlift uses your glutes, hamstrings, back, core, and arms to perform the move. A squat uses your hamstrings, quads, calves, core, and glutes. A chest press uses your chest, triceps, and shoulders.

On the other hand, a triceps kickback only uses your triceps. A bicep curl only uses one muscle — your bicep — to get the work done. These moves, called “isolation moves” — isolate a single muscle. As such, they are not as demanding on the body as a compound lift is.

Some of the most common compound lifts include:

·       Bench press

·       Deadlift

·       Squat

·       Back row (aka bent over row)

·       Pull ups

·       Overhead barbell press (also called “militaries) or other shoulder presses

·       Step-ups

Each one of these lifts uses more than one joint and more than one muscle group, making them demanding, yet effective moves to do.

The Formula: 2 Sets of 2 Compound Lifts and 1 Accessory

So, getting back to Sal’s formula, the idea is that you simply do 2 sets of 2 different compound lifts and 1 accessory move each day.

Plus, you can split this up any way you like.

So, if you want to do a lower body/upper body split, you can do 2 sets of 2 different compound lifts for the lower body and 1 accessory move on day one, and do 2 sets of 2 different compound lifts for the upper body plus 1 accessory lift, on day two.

Or, you can do what I do to get more of a full body workout: two sets of one compound lift for the upper body, followed by two sets of a compound lift for the lower body, followed by a different accessory lift each day.

So what would this look like?

Well, for an upper body/lower body-type routine, it could look like doing two sets of deadlifts followed by 2 sets of bench press and 1 set of calf raises (or bicep curls or triceps extensions, etc.).

Or, if you wanted to follow more of a “bro split,” for example, on a chest day, it could look like two sets of chest press followed by two sets of incline chest press (or cable chest flies, etc.) and one set of triceps extensions.  

The whole point of this is that because you are doing compound lifts, your workouts are effective. But because you are doing so few sets and so few exercises, it’s easy and fast to complete your workout.

And because it’s easy and fast, you are more likely to do it every day. That is what helps you to be consistent in your working out.

Try this idea if your longer workouts are keeping you from being consistent or if life is getting in your way.

Shorter workouts can be just as effective and easier to stick to than longer workouts.

Building consistency in your workouts is critical because this “fitness thing” is a lifestyle — it’s not a fad. And if you are a woman over 50 thinking about longevity and health and hoping to live independently as long as you can, you are in this for the long haul. So you need to workout every day. Doing it this way can help you get there.

And, hey, if you need some help, I’m here for you. 

Transform Your Life and Your Body. Life and Lifting Starts Now.

At Strength & Balance for Seniors, I help women over 50 transform their lives and bodies one rep at a time. I work with clients one-on-one and provide the individualized attention you need to reach your fitness, health, and longevity goals.

I offer virtual Personal Training via Zoom, as well as in-person Personal Training to select clients in the Bay Area.  Connect with me here or over on Facebook.