20-Minute Strength Workout

20-Minute Strength Workout

reporter 2 min

The Benefits of Strength Training

Strength training provides many health benefits for both physical and mental wellbeing. Building muscle can boost metabolism, promote better sleep, reduce injury risk, and improve confidence. This 20 minute full body workout hits all the major muscle groups to improve functional strength.

Setting Realistic Expectations

Remember that strength training is a marathon, not a sprint. Focus on gradual progress over time by slowly increasing weight or reps. Compare yourself only to your past self rather than unrealistic standards.

Warming Up and Safety

Warm up for 5-10 minutes with light cardio or mobility work before lifting to raise your core temperature and lubricate joints. Pay attention to proper form on each exercise to prevent injury.

The Workout

  • Goblet Squat: 3 sets of 10-12 reps
  • Push Ups: 3 sets max reps
  • Dumbbell Row: 3 sets of 10-12 reps each side
  • Overhead Press: 3 sets of 10-12 reps
  • Deadlifts: 3 sets of 5-8 reps

Tips for Progression

Try increasing weight, reps or sets over time once a weight becomes easy. Focus on mind-muscle connection and full range of motion.

FAQ

What muscles does this workout target?

This full body workout targets all the major muscle groups including legs, chest, back, shoulders and core.

Can I do this workout at home?

Yes, this routine can be done at home with minimal equipment like dumbbells, resistance bands, or even using household items for weight.

How often should I do this routine?

Aim for 2-3 strength sessions per week, allowing at least a day of rest in between to allow muscles to recover.

What if an exercise hurts or strains something?

Stop immediately if you feel pain. Consult a physical therapist or doctor to identify the issue and find alternative exercises.

How fast will I see results?

You may notice some strength gains in a few weeks, but significant muscle growth takes consistent training and nutrition over months.

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