A common cause of retreat: I don’t have an hour straight any time of the day to train. 

The most common recommendation for strength training is framed as 3-4 hours a week.

But here are a few ways to look at it through a more pragmatic and more easily digestible lens:


40 mins * 4-6
30 mins * 6-8
20 mins * 9-12 
15 mins * 12-16 

Over a 6 day week, you could aim for :

3-4 sessions of pushing and throwing 
3-4 sessions of pulling and shoulder rotation 
3-4 sessions of hip rotation, squatting and/or jumping 
3-4 sessions of hinging, glute hams, thrusting and slide outs 

A session is 15-20 mins long. And you can combine it. 

I realised the nebulous recommendation to strength train 3-4 times a week is leaving too many people lost. 

The above recommendations are far more specific. And I’ll flesh them out some more.