Explore this Workout
Strength training is one of the most effective ways to invest in your long-term health. It can help build and preserve muscle, improve how you move through daily life, and boost your metabolic function — and it doesn’t require hours of exercise each week to make an impact.
In fact, studies show that spending just 90 to 120 minutes a week strength training may offer meaningful health benefits, including lowering your risk of all-cause mortality by 13 percent. More specifically, it may reduce your risk of death from cardiovascular disease by 19 percent and from neurological disease by 27 percent.
If you’re looking for a structured way to fit strength training into your schedule, this plan from Emily Nosalek, Dynamic Personal Training Leader at Life Time in Burlington, Mass, offers one approach. The balanced weekly routine includes four strength-focused workouts, built-in recovery days, and cardio enhancements.
“Strength training is a non-negotiable, plain and simple,” says Nosalek. “It’s too meaningful to your health to not prioritize. I like this plan because it hits all major muscle groups while also factoring in appropriate recovery time between sets to ensure each one is effective and completed with intention. It includes all basic movement patterns providing an approachable and well-rounded split. The inclusion of active recovery days and cardio efforts makes the plan even more comprehensive.”
Dynamic Warm-Up
Each day begins with a dynamic warm-up selected from the movements below. On strength-training days, perform each designated move once. On active-recovery days, perform two sets of 10 reps of each designated move.
Child’s Pose to Cobra
- To perform child’s pose, begin by kneeling on a mat. Separate your knees hip width apart and keep your big toes together. Lower your seat onto your heels and your torso toward the floor, resting your forehead on the mat. Inhale.
- Exhale as you move immediately into cobra: push your body up into a table-top position before extending your upper body forward so your legs are extended, feet hip width apart, and the tops of your feet on the mat. Position your hands under your shoulders, elbows tucked close to your body. Keep a slight bend in your elbows and maintain contact between the front of your hips and the mat as you stretch the front of your body. Draw your shoulder blades down and back and breathe deeply as if trying to fill your lungs to the sides and back of your body.
- Repeat inhaling to child’s pose, exhaling to cobra for a total of 20 breaths.
Cat-Cow
- Get into a table-top position with your shoulders over your wrists and your hips over your knees. Inhale, and on your exhale round your back upward, tucking your chin to your chest and reaching your midback toward the ceiling; this is cat pose.
- On your next inhale, slowly arch your spine, lowering your belly and lifting your tailbone, shoulders, and head. Look up slightly, creating a gentle stretch in your neck; this is cow pose.
- Repeat for 10 reps.
Hip CARs (Controlled Articular Rotation)
- Get into a table-top position with your shoulders over your wrists and your hips over your knees.
- Lift one leg, keeping it bent, and move your knee in a circular motion toward your opposite foot, then move it in a reverse circular motion to return it to the starting position.
- Repeat the movement on the opposite leg.
- Repeat for 5 reps per side.
Seated 90/90s
- Sit on the floor with one leg bent about 90 degrees in front of you, and the other bent about 90 degrees to the side of you.
- Lean slightly forward over your front shin to deepen the stretch, keeping your back straight.
- Hold briefly, then rotate through to switch sides (your front leg becomes your side leg) without using your hands, if possible.
- Repeat for 5 reps per side.
Lateral Band Walks
- Place a resistance band around your ankles. Stand with your feet hip width apart, knees slightly bent.
- Step sideways with one foot, letting the other foot follow, keeping tension in the band. Avoid letting your feet fully come together. Keep your toes pointed forward, chest up, and core engaged throughout.
- Repeat for 5 reps per side.
Front-to-Back Band Walks
- Place a resistance band around your ankles. Stand with your feet hip width apart, knees slightly bent, and hips back in a mini-squat position.
- Step forward with one foot at a slight diagonal, then bring the other foot forward, keeping tension in the band.
- Take five steps forward.
- Step backward with one foot at a slight diagonal, then bring the other foot backward, keeping tension in the band.
- Take five steps backward.
Shoulder CARs (Controlled Articular Rotation)
- Stand tall with your arms at your sides. Raise one arm forward, up over your head, and out to the side in a circular motion before returning it down by your hip. As you circle your arm, rotate your palm: facing forward when your arm is forward, facing your body when your arm is out to the side, facing back when your arm is down by your hip.
- Reverse the movement to circle back in the opposite direction.
- Repeat for 5 reps per side.
Dynamic TRX Chest Stretch
- Using TRX straps, hold the handles, facing away from the anchor, and walk forward until your arms are extended overhead.
- Press your chest forward and lower your arms down through your shoulders and out to the sides, immediately returning them with control to the starting position.
- Repeat for 10 reps.
Dynamic TRX Lat Stretch
- Using TRX straps, hold the handles while facing the anchor point. In a squat position with a forward chest, walk backward until your arms are fully extended overhead and forward.
- Slowly twist your body back and forth from side to side, sinking your hips back and down and letting your lats stretch as you rotate.
- Repeat for 10 reps.
Band Pull-Apart
- Hold a resistance band with both hands and extend your arms in front of you at shoulder height, palms down.
- Pull the band apart as you move your arms out toward your sides, squeezing your shoulder blades together and keeping your arms straight.
- Return to the starting position.
- Repeat for 10 reps.
Band Pass-Through
- Hold a resistance band with both hands and extend your arms, at hip height, out to your sides.
- Keeping your arms straight and tension in the band, raise the band overhead and down to your lower back.
- Reverse the movement to return the band to the starting position.
- Repeat for 10 reps.
Monday: Lower-Body Strength and Cardio
Time: Approximately 30 to 45 minutes
Dynamic Warm-Up Moves: Child’s pose to cobra, cat-cow, hip CARs, seated 90/90s, lateral band walks, and front-to-back band walks.
Dumbbell Glute Bridge
Complete three sets of 10 to 15 reps with 60 to 90 seconds of rest between sets.
- Lie on your back with your knees bent and feet flat on the floor about hip width apart.
- Hold a dumbbell with both hands on your core muscles.
- Engage your core by pressing your back into the floor and squeeze your glutes. Begin to lift up off the floor, pressing through your feet to raise your hips. Extend your hips fully so your body forms a straight line from your knees to your shoulders. Keep your hips level and don’t let your back arch.
- Lower with control and repeat.
Goblet Squat
Complete three sets of 10 to 15 reps with 60 to 90 seconds of rest between sets.
- Assume a sumo-squat (wide-legged) stance while holding a single goblet weight with both hands at chest height. Keep your elbows close to your body.
- Bend your knees and lower into a squat.
- Return to the starting position with control.
- Repeat.
Lateral Lunge to Curtsy Lunge
Complete two sets of 15 reps on each side with 60 to 90 seconds of rest between sets.
- Stand with your feet about hip width apart.
- Keeping your chest proud and shoulders squared over your hips, step to the side with one foot.
- Push your butt back to allow the knee of your lead leg to bend until it forms a 90-degree angle. Keep your bent knee in line with the middle toe of that leg. Your other leg will be straight.
- Reverse the movement by driving through the foot of your lead leg and stepping back to the starting position, but before letting your foot reach the starting point, step your foot behind you, bending both knees and lowering your body, keeping your hips and shoulders squared and stacked.
- Alternate back and forth with the same leg for 15 reps, then switch sides.
Standing Calf Raise
Complete two sets of 20 to 25 reps with 60 to 90 seconds of rest between sets.
- Stand tall with your feet flat on the ground.
- Push through the balls of your feet, rising up onto your toes as high as possible, squeezing your calves at the top. Hold briefly at the top.
- Slowly lower back down with control.
- Repeat.
Cardio
Perform 10 minutes of zone 2 cardio (an effort that feels steady and sustainable) using your preferred method, such as a treadmill, stationary bike, or elliptical.
Tuesday: Pull/Core Strength and Cardio
Time: Approximately 30 to 45 minutes
Dynamic Warm-Up Moves: Child’s pose to cobra, cat-cow, shoulder CARs, dynamic TRX chest stretch, dynamic TRX lat stretch, and band pull-apart.
Band Lat Pulldown
Complete three sets of 10 to 12 reps with 60 to 90 seconds of rest between sets.
- Sit tall on a bench or box in front of a cable machine. Grab the handles of a band.
- Squeeze your shoulder blades down and back, then pull the band down to your upper chest, leading with your elbows.
- Slowly let the band rise back up until your arms are fully extended, keeping tension in your lats.
- Repeat.
Single-Arm Dumbbell Row
Complete three sets of 8 to 10 reps with 60 to 90 seconds of rest between sets.
- Hold a dumbbell in one hand. Place your opposite hand on a bench for support and let your weighted arm extend fully to the side.
- Keeping your back flat, row the dumbbell up toward your hip by driving your elbow back.
- Slowly lower the dumbbell to the starting position.
- Repeat for 8 to 10 reps with the same arm, then switch sides.
Dumbbell Hammer Curls
Complete two sets of 15 reps with 60 to 90 seconds of rest between sets.
- Stand tall holding a dumbbell in each hand with your arms at your sides.
- Keeping your elbows pinned to your sides, curl the weights up toward your shoulders, keeping your palms facing each other throughout.
- Lower to the starting position.
- Repeat.
Dumbbell Bicep Curls
Complete two sets of 15 reps with 60 to 90 seconds of rest between sets.
- Stand tall holding a dumbbell in each hand with an underhand grip, palms facing forward, with your arms at your sides.
- Keeping your elbows pinned to your sides, curl the dumbbells up toward your shoulders.
- Pause briefly at the top, squeezing your biceps.
- Lower to the starting position.
- Repeat.
Alternating Dead Bugs
Complete three sets of 15 reps with 60 to 90 seconds of rest between sets.
- Lie on your back and lift your arms and legs into the air. Your arms will be straight over your chest and knees bent at about 90 degrees.
- Keep your head on the floor with your neck in a neutral position.
- Engage your core, drawing your ribs down and pressing your lower back into the floor. Extend one leg to straighten it while dropping the opposite-side arm overhead. Reverse and repeat on the opposite side.
- Actively flex your feet throughout the movement. Do not lower your heels all the way to the floor. Extend and lower your legs only as far as possible without arching your lower back.
- Alternate sides, drawing your knee in only to hip level — not all the way to your chest.
- Repeat.
Cardio
Perform 10 minutes of zone 2 cardio (an effort that feels steady and sustainable) using your preferred method, such as a treadmill, stationary bike, or elliptical.
Wednesday: Active Recovery
Dynamic Warm-Up Moves: Child’s pose to cobra, cat-cow, shoulder CARs, dynamic TRX chest stretch, dynamic TRX lat stretch, hip CARs, and seated 90/90s.
Throughout the day, aim to get in 10,000 steps.
Thursday: Glutes/Hamstrings and Cardio
Time: Approximately 30 to 45 minutes
Dynamic Warm-Up Moves: Child’s pose to cobra, cat-cow, hip CARs, seated 90/90s, lateral band walks, and front-to-back band walks.
B-Stance Romanian Deadlift
Complete three sets of 12 to 15 reps with 60 to 90 seconds of rest between sets.
- Standing tall, hold a dumbbell in one hand and let your arm hang in front of you against your thigh.
- With your chest lifted, hinge at your hips, allowing the dumbbell to trail down the front of your legs; keep it as close to your body as possible.
- When you reach the end of your range of motion — it typically feels like a stretch in your hamstrings or a change in back position — reverse the movement and stand up.
- Repeat for 12 to 15 reps, then switch sides.
Step-Up
Complete three sets of 12 to 15 reps with 60 to 90 seconds of rest between sets.
- Stand tall with your feet hip width apart facing a bench in front of you.
- Place one foot fully on the bench, then drive through that heel to step up, bringing your other foot up to stand tall on the bench.
- Step that foot back down with control, leaving the foot that stepped up first planted on the bench.
- Repeat for 12 to 15 reps, then switch sides.
Stability Ball Leg Curl
Complete two sets of 15 reps with 60 to 90 seconds of rest between sets.
- Lie on your back with your legs extended and placed on top of a stability ball.
- Press your heels into the ball and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
- Roll the ball toward your glutes by pulling with your hamstrings, then straighten your legs.
- Repeat.
Kneeling Sissy Squats
Complete two sets of 20 reps with 60 to 90 seconds of rest between sets.
- Kneel on a mat or soft surface with your thighs vertical and your torso upright.
- Keeping your hips extended, slowly lean your torso backward as one straight line from your knees to your head, controlling the descent with your quads.
- Go back as far as your quad strength and control allow without letting your hips break or bend.
- Squeeze your quads to pull yourself back up to the starting kneeling position.
- Repeat.
Cable Kickback
Complete two sets of 20 reps with 60 to 90 seconds of rest between sets.
- Attach an ankle cuff to a low pulley cable and secure it around one foot or ankle. Face the machine and hold onto it for support. Stand with a slight hinge at your hips, core braced, and knees slightly bent.
- Kick your cuffed leg straight back and up, squeezing your glutes at the top. Pause briefly at the top of the movement.
- Slowly bring your leg back to the starting position with control.
- Repeat for 20 reps, then switch sides.
Cardio
Perform 10 minutes of zone 2 cardio (an effort that feels steady and sustainable) using your preferred method, such as a treadmill, stationary bike, or elliptical.
Friday: Push/Core and Cardio
Time: Approximately 30 to 45 minutes
Dynamic Warm-Up Moves: Child’s pose to cobra, cat-cow, shoulder CARs, dynamic TRX chest stretch, dynamic TRX lat stretch, band pass-through.
Incline Push Up
Complete three sets of 6 reps with 60 to 90 seconds of rest between sets.
- Place your hands on an elevated surface (bench, step, or box), slightly wider than shoulder width apart.
- Walk your feet back so your body forms a straight line from your head to your heels. Brace your core.
- Bend your elbows and lower your chest toward the elevated surface, keeping elbows at about a 45-degree angle from your body.
- Press through your palms to push back up to the starting position, fully extending your arms.
- Repeat.
Seated Dumbbell Shoulder Press
Complete three sets of 10 to 12 reps with 60 to 90 seconds of rest between sets.
- Sit on a bench with a dumbbell in each hand at shoulder height, arms out at your sides with your elbows bent.
- Press the dumbbells overhead until your arms are straight.
- Reverse the move with control.
- Repeat.
6-Way Dumbbell-Raise Super Set With Dumbbell Chest Fly
Complete two sets of 15 reps of each exercise with 60 to 90 seconds of rest between sets.
For the 6-way dumbbell-raise:
- Stand tall, knees slightly bent, core braced, holding a dumbbell in each hand with an overhand grip and your arms hanging at your sides.
- Raise both dumbbells out to your sides to shoulder height, then bring them to the front of your body, and then raise them above your head.
- Bring the dumbbells back to shoulder height in front of your body, then bring them out to your sides, and then down to the side of your body.
- Repeat.
For the dumbbell chest fly:
- Lie on your back on a flat bench, holding a dumbbell in each hand above your chest, palms facing each other.
- Extend your arms with a slight bend in the elbows, dumbbells together above your chest.
- Slowly open your arms out to your sides in a wide arc, lowering the dumbbells until you feel a stretch in your chest (elbows staying slightly bent throughout).
- Reverse the motion, bringing the dumbbells back together above your chest in the same arc, squeezing your chest at the top.
- Repeat.
Band Pushdown
Complete two sets of 15 reps with 60 to 90 seconds of rest between sets.
- Begin by securing the rope attachment to a cable machine and adjusting the starting position of the cable at the highest point.
- Face the cable machine with your feet shoulder width apart, holding one end of the rope in each hand with your palms facing in, elbows bent at your sides, and hands directly in front of your torso.
- Keeping your torso still and elbows at your sides, push the rope and cable down, extending your arms down to just outside of your thighs with your palms facing backward. Ensure your shoulders are back and do not round forward.
- Return to the starting position.
- Repeat.
Band Rotations
Complete three sets of 15 reps with 60 to 90 seconds of rest between sets.
- Attach a handle to a cable machine set at chest height. Stand sideways to the machine with your feet shoulder width apart, and grab the handle with both hands, arms extended in front of you.
- Stand tall with your core braced, arms extended straight out, and the cable pulling your torso slightly toward the machine.
- Keeping your arms extended and hips facing forward, rotate your torso away from the machine, pivoting through your core.
- Pause briefly at the end of the rotation, squeezing your obliques.
- Slowly rotate back to the starting position with control, resisting the cable pulling you back.
- Repeat.
Cardio
Perform 10 minutes of zone 2 cardio (an effort that feels steady and sustainable) using your preferred method, such as a treadmill, stationary bike, or elliptical.
Saturday: Active Recovery
Dynamic Warm-Up Moves: Child’s pose to cobra, cat-cow, shoulder CARs, dynamic TRX chest stretch, dynamic TRX lat stretch, and seated 90/90s.
Throughout the day, aim to get in 10,000 steps.
Sunday: Active Recovery Day
Dynamic Warm-Up Moves: Child’s pose to cobra, cat-cow, shoulder CARs, dynamic TRX chest stretch, dynamic TRX lat stretch, hip CARs, and seated 90/90s.
Throughout the day, aim to get in 10,000 steps.
