Strength training for beginners doesn’t have to mean rows of machines and hours at the gym. In this episode of The Habit Healers Podcast, I walk you through a simple full-body workout you do twice a week: six lifts that work every major muscle group in about an hour a week.

If you’ve put off lifting weights because it seemed like more time than you have, this one is for you. We talk about why a single compound exercise like the squat can train several muscles at once, what a “hard set” really is, and why light weights can build muscle too when you take each set close to your last good rep. I also share what the research shows about strength training after 50, including women past menopause with thin bones whose spines got denser on just two 30-minute sessions a week, and frail adults around 90 whose thigh strength nearly tripled. And I cover how to lift safely if you have osteoporosis, a past spine fracture, or heart disease, so you can start with confidence.

What you’ll learn:

* The six lifts, and the six directions of movement that cover every major muscle group

* How to recognize a hard set, and why you don’t need to train to failure to build muscle

* Why two short full-body workouts a week are enough for muscle and strength

* What the research says about strength training, longevity, and lower death rates

* How to adjust for osteoporosis, bone density concerns, and knee or shoulder pain

* A simple wall drill you can do tonight to learn the hip hinge

Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/get-stronger-in-about-an-hour-a-week

Check out the Habit Healers Community: https://www.skool.com/habithealers/about