Shift Strength + Lean Mass Building Program
Focus
This is the fourth week of a basic strength training program meant to be complete in less than 30 minutes on three days per week. You got this!
New This Week
Add some dumbbells or empty bars.
Recovery between sets. Rest 30 seconds to a minute between sets.
Rest for 1-2 days between workout days. Also, rest between workout days.
Form matters - remember when doing your reps you're focused on getting them right, not getting them done as fast as possible.
Reduced reps. We are down to 8 reps per set this week.
Dumbbells can be added to your movements this week.
Reminder
Muscle is life. You will not get bulky when you lift weights, trust us. But you will get happy.
Find some clothes you like to move in and shoes you can bend in.
Find the music you like to listen to.
Find an environment you don't mind grunting in.
Have some water nearby.
And don't focus on what or how much you are lifting.
Simply know that if you commit to the process you will build muscle and the amount you can lift will go up. That is all that matters. When the amount that you can lift goes up, you are buying yourself insurance against losing your independence in your final decades and putting coin in the bank of life.
By this, we mean reduce insulin resistance, improve your decision making and concentration, sleep better and improve your mood.
Feel free to get a little warm before starting but the exercises alone are safe warm ups.
Yes, if you're really into cardio and aren't currently injured, you're welcome to keep doing it but it won't build muscle.
So because you're strapped for time, you may need to re-route some of your cardio time to muscle time in order to see the gains in your weight, mood and function.
Obviously, any exercise program you take on is at your own risk. Resources on safe form are included here. We can't provide personal training advice but you're welcome to contact a local gym to see about getting a session or two with a personal trainer who can review form and modifications for injury.
This week's program should take you less than 30 minutes. You can do anything for 30 minutes:
This Week’s Program
5 Exercises
Overhead Press
Body Weight Squat
Incline Push Up
Hip Hinge
Bent Over Row
3 sets of each exercise
8 reps each per set
low weights as listed below
Overhead Press
Sets: 3
Repetitions Per Set: 8
Weight to Lift: 10-20lb bar or 5-10lb dumbbells
To perform a dumbbell overhead press, stand with feet shoulder-width apart,
holding a dumbbell in each hand at shoulder height with palms facing forward, then press the weights upward until your arms are fully extended above your head,
keeping your core engaged throughout the movement.
To ensure safety and prevent injury during a dumbbell overhead press, maintain a
neutral spine by avoiding arching your back, engage your core throughout the
exercise, and avoid locking your elbows at the top of the movement, ensuring a
controlled motion both while lifting and lowering the dumbbells.
Body Weight Squat
Sets: 3
Repetitions Per Set: 8
Weight to Lift: 10-20lb bar or 5-10lb dumbbells
For a proper barbell squat, position the barbell on your upper back just below the
neck, feet hip-width apart with toes slightly turned out, then bend at the knees and
hips to lower down as if sitting back into a chair, keeping your chest up and back
straight, until thighs are parallel to the ground before pushing back up to starting
position.
To maintain safety and avoid injury, ensure your knees do not extend beyond your
toes, keep the weight evenly distributed through your feet, engage your core
throughout, and focus on a controlled, steady descent and ascent to prevent undue strain on your lower back and knees.
Incline Push Up
Sets: 3
Repetitions Per Set: 8
Weight to Lift: n/a but can consider lowering the incline
For an incline push-up, place your hands on an elevated surface, such as a bench orstep, wider than shoulder-width apart, with your body forming a straight line from heels to head, then lower your chest towards the surface by bending your elbows before pushing back up to the start position.
Can do on squat rack; If you can do regular push ups, go ahead and do those.
To stay safe and prevent injury, ensure your core is engaged to keep your body
straight, avoid dropping your hips or hiking them too high, and keep your
movements controlled, focusing on a full range of motion without compromising
your form.
Hip Hinge
Sets: 3
Repetitions Per Set: 8
Weight to Lift: 20-30lb bar or 2x 10lb dumbbells
To execute a hip hinge with dumbbells, stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs, then push your hips back and lower the dumbbells towards the ground, keeping your back flat and knees slightly bent, until you feel a stretch in your hamstrings before returning to the starting position.
To prevent injury and ensure safety, maintain a neutral spine throughout the
movement, avoid rounding your back, ensure your core is engaged to support your
lower back, and keep the movement smooth and controlled, focusing on the hip
hinge rather than bending at the waist.
Bent Over Row
Sets: 3
Repetitions Per Set: 8
Weight to Lift: 10lb per arm
Either 1 arm at a time with dumbbells, or 2 arms at a time with dumbbells or 2 arms at a time with a bar
For a bent-over row, stand with feet shoulder-width apart, knees slightly bent, lean
forward from the hips until your torso is almost parallel to the ground, holding
dumbbells with palms facing each other, then pull the weights towards your lower
ribs, squeezing your shoulder blades together before lowering them back down.
To maintain safety and prevent injury, keep your back straight and core engaged
throughout the exercise to protect your spine, avoid jerking the weights or using
momentum, and ensure a controlled motion
Lifestyle Recommendations
Three days per week of dedicated strength training with the goal of
building muscle and increasing the amount of weight you can lift.
If you are maintaining a negative calorie balance (more calories out than in) to lose weight, we want to try hard to not lose important muscle during the process.