How to Build Strength in Under 90 Minutes a Week

If you’ve ever said “I don’t have time to work out,” you’re not alone. The truth is, most adults don’t have hours to spend in the gym. But here’s the good news: you don’t need them.

You can build legitimate strength with a time commitment of just 90 minutes per week—as long as you train smart. That means doing the right lifts, focusing hard during your sessions, and sticking to a plan that fits your life instead of fighting it.

The Strength-Minimalist Mindset

To thrive on a short plan, you need to shift how you think about workouts. You’re not training for entertainment or sweat—you’re training for strength. That means:

• Fewer exercises
• Higher effort
• No wasted time
• Clear progress tracking

You’re showing up to move weight, not to “feel busy.”

The 2-or-3 Day Weekly Split

You’ll train either twice a week for 45 minutes, or three times for 30 minutes. Either schedule will get results if the intensity is there. The only rule: every session must hit a squat/hinge, push, and pull pattern.

Sample 2-Day Split (45 minutes each):

• Day 1: Squat, Bench Press, Row, Plank
• Day 2: Deadlift, Overhead Press, Chin-Up or Pulldown, Farmer’s Carry

Sample 3-Day Split (30 minutes each):

• Day A: Goblet Squat, Push-Up, DB Row
• Day B: RDL, Overhead DB Press, Chin-Up or Band Row
• Day C: Lunge, Incline Press, Kettlebell Swing

How to Fit 90 Minutes into Any Week

Let’s do some math.

• Two 45-minute sessions = 1.5 hours
• That’s less than one Netflix movie
• It’s less than 1% of your total week

Block off two or three “non-negotiable” training windows on your calendar. Treat them like meetings you can’t miss.

Exercise Selection = Simplicity

Each session has a purpose:

• Lift something heavy
• Push/pull with control
• Engage your whole body

Use compound lifts: squat, deadlift, press, row, lunge. Keep it simple and repeatable. Stick to 3–4 exercises per session max. Perform 2–4 hard sets each. That’s it.

Progressive Overload = Progress

Progress doesn’t come from how long you train—it comes from doing more over time.

Your goal each week:

• Add weight
• Add reps
• Improve form
• Decrease rest time

Tracking your weights and reps = progress.

Don’t Skip the Warm-Up (But Keep It Short)

You don’t need a 20-minute warm-up. Do 3–5 minutes of joint mobility and dynamic movement. Then 1–2 light sets of your first lift. Done.

Recovery for the Time-Starved Lifter

• Sleep: 6+ hours per night
• Protein: 0.8–1g/lb bodyweight
• Meals: 3+ per day
• Stress: manage with walks, breathing, quiet time

What Happens If You Miss a Workout?

Don’t panic. Just move it. Adapt—don’t quit.

What Strength Actually Looks Like

Week 1: DB Goblet Squat 40 lbs x 10 reps
Week 3: 45 lbs x 10 reps
Week 6: 50 lbs x 12 reps
Month 3: Barbell Front Squat 95 lbs x 5 reps

Time Budget Example

• Lifting: 90 minutes/week
• Sleep: 6–7 hours/night
• Meal prep: 60–90 minutes weekly
• Walks: optional 10 minutes/day

Helpful Resources

Want more powerbuilding strategies and real-world lifting insights? Browse the full Iron Alliances strength training hub.

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