five workouts in 50 minutes

The Busy Person's Guide to Fitness: 5 Starting Strength Workouts Under 50 Minutes

Life's busy, we get it. Between work, family, and the occasional attempt at a social life, finding time to hit the gym can feel like solving a Rubik's Cube blindfolded. But what if we told you that you could get stronger, fitter, and healthier without needing to carve out hours from your already packed schedule? Grant from The Strength Co. has designed a game-changing program just for you: five workouts, each under 50 minutes. 

The Foundation: Commitment to Strength

First things first, let's lay down the groundwork. To see real progress in strength, a solid year of commitment is non-negotiable. This means focusing on the basics: squats, presses, and deadlifts, and progressively adding weight to the bar. Initially, your sessions will be around the 45 to 50-minute mark. But don't fret; once you've built that foundation, maintaining your strength won't monopolize your time.

The 5-Day Breakdown

This program is tailored for those who've already completed their Starting Strength Novice Linear Progression and are looking to maintain or slightly improve their gains amidst a hectic lifestyle.

Day 1: Squat Day

Kick off your week with 5x5 squats, aiming for about 75-80% of your one-rep max. 

Day 2: Bench Press Day

Another 5x5 session, this time on the bench press. If time allows, throw in some chin-ups or arm work to round off the day.

Day 3: Deadlift Day

Midweek brings us to deadlifts. Work up to a top set of five, then drop the weight by 15-20% for two more sets of five. On week two of the program work up to a top set of three, on week three of the program a top single. Keep that rotation for the top set. 

Day 4: Rest and Recover

Stay active, but don't hit the weights. Use this day to catch up on rest, relaxation, or The Strength Co YouTube channel.

Day 5 & 6: Squats and Press

End the week strong with a heavy squat session (three sets of three) followed by a pressing session (5x5 on day 6). If you're crunched for time, feel free to combine these into one super session and adjust the volume as needed.

Adjusting the Load

As you progress through the program, aim to gradually increase the load on your squats, while alternating the intensity for your bench, press, and deadlift days. This strategy ensures continuous progression without requiring endless hours in the gym.

Efficiency is Key

The beauty of this program lies in its simplicity and efficiency. Whether you're squeezing in a session during lunch or in your home gym, these workouts are designed to fit into your busy life. And yes, sometimes that means lifting in your jeans. 

Conclusion: No More Excuses

There you have it, folks. A straightforward, time-efficient strength program that cuts through all the excuses. Make the time, stick to the plan, and watch as you get stronger without sacrificing your entire schedule. 

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