A new year just rolled in. This means that many of us feel inspired to reset, refocus, and finally make health a priority!
Whether you’re lacing up for more runs, committing to new workouts, or simply moving your body with more intention than last year, every little effort made to be more active counts.
If you’re short on time but still want powerful results, strength training might just be what you need. Strength training can be one of the most effective ways to build a stronger and healthier body.
And here’s the best part: strength training doesn’t have to take over your life. You don’t need long, exhausting workouts to see real change. Even just 20–30 minutes of focused strength training can activate your muscles, increase your endurance, and burn fat!
In this blog, we’ll show you how to make every minute count with effective strength training exercises you can do in under 30 minutes, so you can start the year strong and maintain it.
How Strength Training Helps You Burn Calories
Most people get into exercise to burn some calories, and the good news is: strength training can help you do just that. With strength or resistance training, you burn calories not only during the workout but even long after you’re done exercising.
Every time you perform resistance exercises, your muscles break down and rebuild stronger muscle fibers. Because this process requires energy, your body continues burning calories long after you’ve left the gym.
This afterburn effect is the body’s physiological reaction to the intensity. It is also known as excess post-exercise oxygen consumption (EPOC); allowing the body to continually consume calories post-workout/ during recovery. The more muscle you build, the more calories your body burns at rest.
While cardio exercises burn calories during the workout, strength training creates a longer term calorie-burning advantage. In as little as 20-30 minutes, a well-designed strength training workout can elevate your heart rate, activate multiple muscle groups, and stimulate fat loss while building a strong, toned physique.
Over time, these small sessions add up to a faster metabolism, longer-lasting energy, and stronger muscles. And because muscle is more metabolically active, a higher muscle mass means you burn more fat all day, not just during workouts.
Physique 57’s New Express Strength Training Program
If building a healthier, stronger body is on your to-do list this year, we’ve got something perfect for you.
The New Express Strength Training Program is a dynamic new series that delivers powerful, muscle-sculpting workouts in under 30 minutes a day, making it easy to stay consistent, build strength, and feel more energized, no matter how busy your schedule is.
This program gives you the structure, guidance, and motivation to stick with a strength training workout until you’re strong enough to level up. It is designed for people who want real results without spending hours in the gym.
What’s inside the Express Strength Training Program:
- 5 targeted workouts that focus on one muscle group at a time
- Quick 20–25 minute sessions that fit seamlessly into your day
- A progressive format designed to help you lift heavier and grow stronger safely
- An easy-to-follow, repeatable 4-week calendar to keep you leveling up
Pro Tip: Start with 8 lb weights or heavier (depending on your level) so you feel muscle fatigue by the end of each set and then gradually increase as you build more strength.
Ready to train smarter, not necessarily longer?
The truth is, lasting fitness doesn’t come from doing more, it comes from doing what works. When you train with intention, even short workouts can deliver powerful results.
Just 20–30 minutes of focused strength training, done consistently, can build stronger muscles and faster metabolism, keeping your body strong and healthy all year long.
Training smarter means choosing workouts that keep you motivated to show up again tomorrow. It’s not about exhausting yourself or chasing perfection; it’s about creating a routine you can actually maintain long-term.
Try to skip the all-or-nothing mindset. Train with intention and let smart, consistent workouts carry you toward a stronger, healthier, more confident you. With Physique 57’s Express Strength Training Program, you have the right guidance to keep progressing without burning out.
