People assume I spend hours in the gym. Sometimes I do. But often, I’m just like anyone else — squeezing in a workout between dinner and dishes, or ducking into my basement for a quick session after school drop-off and before a cascade of Zoom calls.
As I explore in my new book LIFT, strength doesn’t require endless time or fancy equipment. It’s about building what you can, where you are, with what you have. And the truth is, 30 minutes is enough — if you move with intention.
Here’s my rule of thumb to make all your efforts impactful, no matter how truncated: Aim to feel like you’re working at an 8 or 9 out of 10 by the end of each set. That’s where real changes happen — not just physically, but mentally, too.
I know it’s easy to feel overwhelmed by fitness messaging. So much of it makes us believe we need more: more time, more stuff, more motivation. However, what I’ve learned competing as a professional bodybuilder at the age of 50 is that you don’t need much to start feeling stronger and more connected to your body. In fact, when I began viewing exercise and nutrition as a way to nourish, build, and expand myself, instead of a means to slim down, everything shifted. You might think 50 is too late for real transformation, but my physical strength has grown, as has my confidence. Taking up space, in every sense, has brought more clarity, energy, and joy into my life.
Strength is possible at any age. And in 30 minutes, you can begin to feel steadier, more energized, and empowered in your own skin.
You can begin with just your bodyweight — or even a couple of soup cans. But if you’re looking to add a few small tools, I recommend:
- A few pairs of dumbbells (5, 10, 15, and maybe 20 lbs)
- A resistance band
- An incline bench
I like to keep things simple by following a 3-by-3 formula:
3 exercises per workout
3 sets of 10 repetitions
It’s a manageable, effective structure that anyone can fit into their day — no matter how busy, tired, or out of practice you might feel. Below is a 3-day weekly routine you can do at home or in the gym:
DAY 1: PUSH (Chest, Shoulders, Triceps)
Focus: Building upper-body strength
- Incline Dumbbell Press
Targets: Chest, shoulders, triceps - Overhead Dumbbell Shoulder Press
Targets: Shoulders, arms - Triceps Dips (use a bench)
Targets: Arms, chest
Optional Finisher:
Push-ups: 3 sets of as many as possible. Regular or knees down.
DAY 2: PULL (Back, Biceps, Posture Support)
Focus: Strengthening your back and arms, improving posture
- Bent-Over Dumbbell Rows
Targets: Upper back, shoulders - Hammer Curls
Targets: Biceps, forearms - Superman Hold (or Lat Pulldown if at the gym)
Targets: Back, core, posture muscles
Optional Finisher:
Try hanging from a bar for 20–30 seconds to stretch and decompress.
DAY 3: LEGS + CORE
Focus: Supporting mobility, balance, and everyday strength
- Goblet Squats (with or without weight)
Targets: Legs, glutes, core - Romanian Deadlifts (with dumbbells)
Targets: Hamstrings, hips, lower back - Plank Row (or modified version on knees)
Targets: Core, back, arms
Optional Finisher:
Wall sit for 45–60 seconds—great for building endurance and stability.
Final Notes
- Rest: 30–60 seconds between sets
- Make it your own: Start slow, go lighter, or modify movements as needed
- Progress over perfection: The goal isn’t intensity—it’s consistency
Anne Marie Chaker is a journalist, professional bodybuilder, and author of LIFT: How Women Can Reclaim Their Physical Power and Transform Their Lives, which Mel Robbins calls a “game changer,” and has been praised by both Billie Jean King and Arnold Schwarzenegger.
