How to Add Strength Training to Your Existing Workout Routine

The thought of committing to classic hour-long leg, back, and chest days can be daunting for those new to strength training. Fortunately, you can gain many of the benefits of resistance training with shorter, more manageable workouts that fit into your current routine.

“Strength training doesn’t have to be an all-or-nothing practice,” says Cassie Day, a personal trainer and founder of All Day Fit. “Integrating short, 15-minute sessions into your existing routine can be a great start.”

Even small amounts of resistance training can have significant health benefits. Engaging in resistance training has been shown to reduce the risk of all-cause mortality by 15%. As little as two weeks of training can decrease symptoms of anxiety and depression. Within 12 weeks, it can protect against aging-associated neurodegeneration in older adults. Incorporating strength training into your routine can also help mitigate muscle and bone loss associated with aging. Here’s how to begin.

Make It Easy

“Start with short, simple programs,” suggests Sikin Samji, a certified health coach and yoga/Pilates/functional movement teacher. “Body weight or mini-banded workouts are an excellent way to start building your tolerance to resistance work.”

Samji integrates bodyweight strength exercises into her cardio routines by including outdoor staircases in her runs and pausing mid-run for curtsy lunges, decline push-ups, and box jumps. “It’s an integrated and flexible way to incorporate moderate strength work, and it keeps it interesting,” she says.

Day recommends easy mini strength workouts, such as a 15-minute kettlebell routine before a run, or incorporating hill sprints during a run, walk, or bike ride. She also suggests bringing lightweight equipment on outdoor outings, like using a TRX at the tennis or pickleball court or taking resistance bands to the playground with your kids.

“Consistency is key in strength training,” Day emphasizes. “Integrating shorter, more frequent sessions can lead to steady progress.”

Progressing Your Routine

Once you’re comfortable with your strength training routine, the American College of Sports Medicine recommends increasing the weight by 2% to 10% when you can perform one or two repetitions over your target number.

As you become more consistent with three 15-minute strength sessions per week, you can progress by gradually increasing the total time dedicated to strength training. Ensure you incorporate rest days into your routine, especially if you’re adding strength training on top of an existing workout plan.

Timing for Recovery

If you’re already committed to a workout regimen or training for a race, time your strength sessions to avoid interfering with your main goal. For instance, when training for a running race, prioritize the run first to avoid logging miles on fatigued legs.

“Timing is important, especially if you’re lifting heavier weights,” says Samji. “You don’t want to be sore or exhausted from a workout going into a long run or big match. Plan to lift the day after the event or give yourself a day or two to recover.”

If your primary goal is to get stronger, consider scheduling your strength sessions before your cardio. A 2016 study in the Journal of Strength and Conditioning Research found “significant reductions in performance” when aerobic exercise was performed 10 minutes before resistance exercise.

Regardless of when you schedule your workouts, the key to making strength training a consistent part of your life is finding easy, sustainable ways to integrate it into your existing routine.

A Quick-and-Easy Workout for Beginners

Your strength training journey can begin in the weight room, at home, or in a nearby park. Samji has created a simple routine using a mini-band that you can perform as a warm-up or to complement your existing workout. Aim for three to five sets total:

1. Place the mini-band around your calves and perform side steps back and forth, two to three times in each direction, about 10 to 15 steps each way.
2. Move the band to mid-thigh and take a hip-width or slightly wider stance. Lower into a squat, down to a 90-degree bend if possible. Repeat for 10 to 15 slow and controlled repetitions.
3. Follow with in-and-out jump squats: Start with feet together, jump into a hip-width squat position, then bring your feet back together. Repeat for several reps.

By incorporating these small but effective strength training sessions into your routine, you can enjoy the numerous benefits without feeling overwhelmed.