Strength training doesn’t have to be complicated or time-consuming to be effective. At Empower Health Club, we believe in simple, repeatable workouts that fit into your routine and deliver real results. Here’s how to create a strength day you’ll actually stick to whether you’re a beginner or just looking for consistency.
Step 1: Focus on the Basics
A great strength workout should include four key movement patterns to target your whole body:
- Lower Body (Legs & Glutes): Squats, lunges, or deadlifts
- Push (Chest & Shoulders): Push-ups, bench press, or shoulder press
- Pull (Back & Biceps): Rows, lat pulldowns, or bicep curls
- Core (Abs & Stability): Planks, Deadbugs or Farmer Carries
Step 2: Keep It Short & Effective
You don’t need hours in the gym 30-45 minutes is plenty. Stick to 3-4 sets of 8-12 reps per exercise with rest in between.
Step 3: Choose a Routine You Enjoy
Beginner? Start with bodyweight exercises or light weights.
Want to build strength? Use heavier weights with fewer reps (6-8).
Short on time? Try a full-body circuit with minimal rest.
Your Simple Strength Day Plan (30-40 min)
Warm-up (5 min): Rower/ Bike Erg
Workout (3-4 Sets):
10 x Barbell Squats (or Goblet Squats)
10 x Glute Bridge ( or Barbell Hip Thrust )
10 x Chest Press (or Dumbbell Press)
10 x Bent-over Rows (0r Seated Row )
30-second Plank/ Deadbug
Cool-down (5 min): Stretch & deep breathing
Step 4: Stay Consistent & Track Progress
Stick to 2-3 strength days per week
Increase weight or reps over time
Pair with good nutrition & recovery
Want guidance? Our trainers at Empower Health Club can create a custom plan for you! Try this easy strength day, stay consistent, and watch your progress build.
#EmpowerYourself #StrengthTraining #StrongerEveryDay
