Hot off the conversation I had with my last client yesterday…it got me thinking…how many of us work at strength training (this does inc. bodyweight training) for one good long session each week, and then wonder why our gains in muscle + stability + pain-free ranges don’t come sooner?! ⬇️
It may be your time + frequency that needs an overhaul….but before you think you need hours at a time in a gym/class, I have GOOD NEWS
Read on below as I spill the beans on the fix that could flip your results a whole 180 🙂
Let’s 1st take a look at what happens in that one strength session.
Which, you’ll be overjoyed to know, can get the following results in 10-20 minutes TOTAL :
✅ Muscle Repair & Growth – When you train, you create tiny tears in your muscle fibres. Your body repairs them, making them stronger and bigger—but only if you keep training consistently.
Buuuut:
✅ Don’t Let Gains Slip Away! – After about 7 days of no training, muscle protein synthesis slows down, and strength gains can start to reverse. Consistency is key!
✅ Progressive Overload is Essential – To keep improving, you need to challenge your muscles regularly. Too much time off? You’ll lose momentum and have to work harder to regain strength. Can see why it takes longer to stabilise the joint and get out of pain if your frequency drops off?
Also good to know:
✅ Strength training Boosts Metabolism & Longevity – Regular resistance training increases your resting metabolic rate and helps prevent age-related muscle loss (sarcopenia).
Aim for at least 2, but ideally 3-4 short sessions per week, hitting all major muscle groups. More frequent training (with proper recovery) leads to faster strength gains, better muscle definition, and long-term health benefits.
If you are wondering which exercises to do, and how to fit 20 minutes in, have no fear, I’ve got you covered, as it is “Pilates with Weights” month online.
You will actually shock yourself with how easy it is to press play and join in with me anytime of day, 24/7 of Jana in your pocket
JOIN US HERE, 1st 3 days are free!
Don’t take my word for it:
