The benefits of strength training are numerous, from supporting bone health to improving blood sugar regulation and healthy cholesterol levels. And there’s nothing quite like feeling strong – it boosts confidence and self-esteem (think back to the last time you were able to open a jar that your mates struggled with), but sometimes it just feels like there aren’t enough hours in the day to fit in a strength session.
Don’t stress – we’ve got you covered. Here, PTs share their five-minute hacks for boosting strength – perfect for those days when you really are pushed for time.
“Adding five minutes of grip strength work into your regime can really aid your ability to train harder next time around,” says Ben Simpkins, head personal trainer at London Fitness Mamas. “So many times, when trying to go heavier and push yourself, your grip can be the thing holding you back, so adding simple things like farmer carries can really improve the rest of your training.”
Kirsten Whitehouse, trainer at Wolf Approach Fitness advises: “Take a heavy kettlebell for a walk; once it starts getting uncomfortable, KEEP GOING. This is where grip training kicks in. For an extra kick, try working your core at the same time by holding just one kettlebell in one hand at a time, as opposed to having one in each hand.”
“Another good hack is to work bigger and smaller muscle groups at the same time. We call this compound training,” explains Whitehouse. “Great examples are lunges with bicep curls, squat and presses or renegade rows. It means you are engaging more muscles in the same amount of time, forcing fast adaptation and maximising overall change in the shortest possible time.”
“The basics never fail,” explains Simpkins. “If you want to improve your upper body strength then get used to adding a set of push ups to each workout. Break the exercise down to get the technique right and move forward from there, even if you can’t do one rep right now, keep at it.”
“If you’re really pushed for time, prioritise a core workout as a strong foundation is needed for heavy lifting – ensuring your core can support you is essential when building strength,” explains Simpkins. You can choose your move, but you can’t go wrong with the classic plank.
“A great five minute hack is to do a superset of opposing muscle groups,” says Whitehouse. “For example, a bicep curl combined with a tricep dip. Perform these exercises back-to-back for maximum impact.”
