60 minutes a week, to build muscle, burn fat, and live longer

Most people think they need hours in the gym each week to build muscle and lose fat.

What if I told you 'You can get all your exercise done in just 60 minutes a week', if you train efficiently.

With just two 30-minute sessions, you can build muscle, improve metabolic health, and transform your physique without spending your life in the gym.

What is Resistance Training?

Resistance training, also known as strength training, involves working against an external force to improve muscle strength, endurance, and size. This can be done using:

• Free weights (barbells, dumbbells, kettlebells)
• Weight machines
• Resistance bands
• Bodyweight exercises

Strength training isn't just about aesthetics, it's essential for long-term health and metabolic function.

Why it's essential for metabolic and overall health

Muscle is metabolically active tissue. The more muscle you have, the more energy your body burns at rest, albeit a quite small amount.

• Maintains and builds muscle: Muscle mass is critical as you age, reducing the risk of fractures and falls.
• Boosts metabolism: While the increase is small, more muscle means a higher resting energy expenditure, creating a large sink for energy stores.
• Hormone and energy optimisation: It lowers inflammation, reduces visceral fat, and helps muscles use sugar and fat more efficiently, restoring Leptin and Insulin sensitivity.
• Mitochondrial function: Training increases mitochondrial number and efficiency, both of which improve energy production and reduce oxidative stress.

How to build muscle in minimal time

You can build muscle with just two 30-minute sessions a week. Yes, really.

One or two full-body sessions, hitting all major muscle groups, is enough if done properly.

The research recommends: "appreciably the same muscular strength and endurance adaptations can be attained by performing a single set of ~8-12 repetitions to momentary muscular failure, at a repetition duration that maintains muscular tension throughout the entire range of motion, for most major muscle groups once or twice each week."

It doesn't matter if you use free weights, machines, or bodyweight exercises. What matters is how you train.

You don't need heavy weights to build muscle, just focus on maintaining tension throughout each movement.

• Slow, controlled reps: Move 5 seconds up, 5 seconds down without using momentum.
• High effort, low volume: One set to momentary failure is enough per muscle group.
• Minimal rest: Keep rest periods short to maximise growth hormone and testosterone release.
• Allow recovery: Train hard, then rest 1-2 days between sessions for optimal muscle growth. Do not get tempted to over train. Overtraining or skipping recovery leads to fatigue, stalled progress, and increased risk of injury.

Initially this will take a bit of figuring out with regard to what weight works for you.

The key to growth: Progressive overload

In the first few weeks you will build muscle easily, but will eventually plateau. You then must progressively challenge your body. Here's what to do:

• Increase the reps first.
• Then increase weight by 5-10%.
• For bodyweight training: Add reps, use a weighted vest, or move to harder variations (e.g., push-ups to weighted push-ups to ring push-ups).

Real life examples

Dr Ted Naiman

Dr Ted Naiman is 50 and uses a simple bodyweight routine going to failure on each movement a few times a week.

His routine: Pull Ups / Push Ups / L-Sits / Handstand Push Ups / Pistol Squats / Supermans

PD Mangan

PD Mangan is 70 and trains full body twice a week, using weights.

His routine: Deadlifts / Chin Ups / Seated row / Lateral Raise / Overhead Press / Chest Press / Dips / Barbell Shrug / Hammer Curl / Leg Press / Sprint Cycle 20 Secs.

You don't need endless hours in the gym. Two short, intense sessions a week are enough.

• Keep your reps slow and controlled.
• Rest 1-2 days between sessions for muscle growth and recovery.
• Once you hit a plateau focus on progressive overload.
• Stick with it, consistency beats perfection every time.

Add in sunlight, circadian health, walking, sprints, sleep etc. and you've a recipe for effortless health.

With the right approach, 60 minutes a week is all you need to build muscle, lose fat, and live longer, while leaving time for the rest of your life.