How Long Do You Really Need to Spend in the Gym to Get Strong?

Less Than You Think (Especially After 40)

One of the biggest reasons people over 40 don’t start strength training isn’t fear of lifting weights.

It’s fear of the time commitment.

They picture:

• Long workouts

• Complicated routines

• Endless machines

• And hours they simply don’t have

I hear it all the time from new clients:

“Coach, I’d love to get stronger, but I don’t have time to live in the gym.”

I have good news for you.

You don’t need to.

The Problem Isn’t Effort. It’s Expectations.

Exercise researchers have been quietly challenging the “more is better” mindset for years.

Most people assume getting strong requires:

• 5–6 workouts per week

• 60–90 minutes per session

• Training every muscle from every angle

That belief alone is enough to stop people before they start.

But when researchers actually looked at the data, something interesting showed up.

You can make meaningful strength gains with far less time than you think.

The Minimum Effective Dose for Strength

Exercise physiologist David Behm and other researchers have been studying what’s called the minimum effective dose of resistance training.

In simple terms:

What’s the least amount of training you can do and still get real results?

For beginners, the answer is surprisingly small.

Studies show that one to two short strength sessions per week, focused on the right exercises and done with sufficient effort, can significantly increase strength and muscle.

We’re talking:

• 20–45 minutes

• A handful of movements

• No marathon workouts

That lines up perfectly with what I’ve seen coaching busy adults over 40.

Why Compound Movements Matter After 40

The key isn’t doing more exercises.

It’s doing the right ones.

Compound movements...things like squats, hinges, presses, rows, and carries, train multiple muscle groups at once. They give you more return for your time.

This is why the FIT 40 METHOD is built around:

• Simple movement patterns

• Full-body sessions

• Minimal equipment

• No wasted sets

You’re not isolating muscles for the sake of it. You’re training your body to be strong, capable, and resilient for real life.

What the Research Actually Shows

One large study tracked nearly 15,000 participants over seven years using a minimalist strength program.

The protocol?

• About 20 minutes

• Once per week

• A small number of exercises

• Trained with intent and effort

The result?

Participants increased strength by 30–50% in the first year, and those gains were largely maintained over time.

Another study from Solent University found similar results, showing that as little as 20 minutes of resistance training per week produced substantial strength gains when effort and consistency were present.

The takeaway is simple:

You don’t need more time.
You need better structure and consistency.

Effort Still Matters (There’s No Free Pass)

Minimal time does not mean minimal effort.

This is where people get tripped up.

To make short workouts effective, you need to train close to your capacity. Not reckless. Not sloppy. But focused and challenging.

You don’t need to hit absolute failure every set, but you should finish most sets knowing you had only a few good reps left.

That’s where adaptation happens.

How I Apply This With FIT 40 Clients

Here’s how this looks in the real world with people over 40.

Phase 1: Build the Habit

• 2 strength workouts per week

• 30 minutes or less

• Full-body sessions

• Walking on non-lifting days

This phase is about consistency, confidence, and recovery.

Phase 2: Earn More Volume

• Move to 3 strength workouts per week only when energy, recovery, and movement quality improve

• Still short, still efficient

• Still focused on compound movements

Volume is something you earn, not something you force.

This approach avoids burnout, reduces injury risk, and actually leads to better long-term results.

Why This Matters More After 40

Recovery isn’t unlimited anymore.

Stress is higher.
Sleep isn’t perfect.
Life is full.

Trying to train like you’re 25 usually backfires.

The goal isn’t to see how much you can tolerate.
The goal is to build a system you can repeat for decades.

Strength training isn’t about doing everything.
It’s about doing enough—consistently.

The Bottom Line

If you’ve been avoiding strength training because you think it requires hours in the gym, here’s the truth:

• You don’t need long workouts

• You don’t need extreme programs

• You don’t need to train every day

You need:

• A few smart sessions per week

• Compound movements

• Adequate effort

• And consistency over time

That’s how strength is built after 40.
That’s the FIT 40 METHOD.
And that’s how training fits into real life, not the other way around.