How much should you do?
First, let's look at a target. The "Physical Activity and Exercise Guide for Health Promotion 2023" from Japan's Ministry of Health, Labour and Welfare recommends that adults do strength training 2 to 3 days a week in addition to physical activity such as walking.
It doesn't have to be every day. Even 2 to 3 times a week, for just 10 to 20 minutes, is worthwhile as long as you keep it up. If you aim for "5 times a week, an hour each" from the start, the plan will quickly fall apart in a busy week at work.
Three reasons people quit, and what to do about them
| Why people quit | Typical situation | What to do |
|---|---|---|
| No time | Overtime and work dinners leave no time to go to the gym | Do a 10-minute routine at home, with no equipment |
| Too tired to feel like it | After work, you don't want to do anything | Move it to a time before you get tired (the morning or your lunch break) |
| Can't see results | Your weight hasn't changed after 2 to 3 weeks, so you give up | Record changes other than weight (reps, posture, how easy the stairs feel) |
None of these has anything to do with willpower. Switch to a system you can keep up, and you'll be able to keep it up.
A 10-minute daily routine
Here are four exercises you can do at home with no equipment, even in a suit. Rest for about 30 seconds between exercises, and two rounds of the whole set take about 10 minutes.
- Squats (10 to 15 reps): Stand with your feet shoulder-width apart and lower your hips, pushing them back as if sitting down on a chair, until your thighs are close to parallel with the floor. Keep your knees pointing the same way as your toes, and don't let them cave inward.
- Knee push-ups (8 to 12 reps): With your knees on the floor, keep a straight line from your head to your knees as you lower your chest toward the floor. Once you're used to it, lift your knees off the floor.
- Hip lifts (10 to 15 reps): Lie on your back with your knees bent, then lift your hips until your body forms a straight line from your shoulders to your knees. Focus on your glutes and lower yourself slowly.
- Plank (20 to 30 seconds): Face down, support yourself on both elbows and your toes (or your knees if that's too hard), keeping your body in a straight line. Don't let your hips rise or your lower back arch.
Including exercises that use the big muscles of the lower body (thighs and glutes) gives you the sense of having worked your whole body, even in a short time. The rep counts are only a guide. The right intensity is when the last 2 or 3 reps feel "a little tough."
Points to watch on form
- Don't use momentum, and move slowly on the way down too.
- Breathe out as you exert yourself, and don't hold your breath.
- Stop immediately if you feel pain. If you have a chronic back or knee condition, talk to a doctor before you start.
Building a system to make it a habit
Decide "when and where" first
If you tell yourself "I'll do it when I have time," the time will almost never come. Instead, decide to do your strength training right after something you do every day without fail, such as "in the morning, before I make coffee" or "after I brush my teeth." Setting a trigger for the action means no more time spent hesitating.
Know how long a habit takes to form
A study from the University of London reported that it took an average of about 66 days for a new behavior to settle in as a habit. It also showed wide variation depending on the person and the behavior, and missing a single day doesn't mean everything you've built up so far goes to waste. If you think of the first two months or so as "a period of consciously keeping at it," you won't feel rushed.
Start small and build up gradually
For the first two weeks, it's fine to do just 2 of the 4 exercises. The trick to keeping it going the next day is to stop while it still feels like "not quite enough." Once you're used to it, gradually increase the load by adding reps, going from 2 rounds to 3 or holding the plank for longer.
Keep a record and notice the changes
Keeping a record is a big help in sticking with it.
- Mark the days you work out on a calendar or a smartphone app.
- Write down your reps for each exercise (for example, going from 10 squats to 15).
- Once a month, record not just your weight but also your waist size and a photo of your posture.
Building muscle doesn't necessarily mean your weight drops right away. You can do more reps, you get less out of breath on the stairs, your lower back feels less heavy in the evening. When you notice small changes like these, your reasons to keep going naturally multiply.
Don't forget food and rest
Muscles recover and grow stronger while you rest after training. Rather than pushing the same muscles hard every day, a pace of about every other day is more efficient for your body.
When it comes to food, pay attention to protein, the building material for muscle. An easy approach is to include at least one of meat, fish, eggs, soy products or dairy products at every meal. Getting enough sleep is also essential for recovery.
Summary
- Aim for strength training 2 to 3 days a week.
- Start with a 10-minute routine at home, with no equipment.
- Decide "when and where," and pair it with something you do every day.
- It takes about two months to become a habit. Don't worry if you miss a day.
- Record your reps and the changes in your body, and notice your small gains.
If you're unsure about keeping it up on your own, or you're concerned about aches and pains, having a trainer look after you is another option. For a private gym that draws on osteopathic expertise, see our article on Dand.A.
