10-Minute Strength: Make Short Workouts Count

Exercise pays off at every age, but life gets busy. If you’re pressed for time, can 10 minutes a day really help you stay strong? Experts say yes—if you use those minutes wisely.

Can 10 minutes a day build or maintain strength?

As we age, we naturally lose muscle and bone density, making regular movement essential. “Ten minutes can be enough—especially when time or energy is limited,” says Luke Jones, certified personal trainer at HERO Movement.

“You won’t break records, but you can maintain and even improve strength, joint integrity, and confidence in movement. It’s about using that time intentionally.”

Poll

What's your go-to workout time?

Morning

Afternoon

Evening

What to prioritize when time is tight

Go full-body to get the most return on effort. Jones suggests moves like:

• Pull-ups
  
  
• Swings
  
  
• Carries
  
  
• Presses
  
  
• Cleans
  
  
• Squats
  
  

There’s no single best plan—choose exercises that feel meaningful, hit multiple muscle groups, and match your goals and experience.

How to structure a 10-minute strength session

Short sessions demand smart structure and steady intensity.

• Keep rest brief: “With 10 minutes, rest should be under 20 seconds between sets or exercise changes,” says Milica McDowell, DPT and exercise physiologist. Using one piece of equipment minimizes downtime. She recommends one medium-heavy kettlebell for a quick circuit.
  
  
• Use efficient formats: “Tight rest and purposeful movements are key—EMOMs or simple complexes work well,” Jones says. EMOM (every minute on the minute) or back-to-back complexes help you do more work in less time.
  
  
• Mix intensity and progress: Not every session has to be all-out. Add variety, progress reps or load gradually, and keep a sense of rhythm so you can stay consistent without burning out.
  
  

Sample 10-minute kettlebell circuit (minimal rest)

• Minute 1: 8 kettlebell goblet squats
  
  
• Minute 2: 6 kettlebell presses per side
  
  
• Minute 3: 10 kettlebell swings
  
  
• Minute 4: 30-second suitcase carry per side
  
  
• Minutes 5–10: Repeat the sequence
  
  

Ten focused minutes can maintain—and even improve—strength when you’re consistent, choose compound movements, keep rest short, and push with purpose.

Make it doable, stay adaptable, and let small wins stack up.

Source: eatthis

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.