No, You Don’t Need To Exercise 2 Hrs Every Day To Build Strength

The number one thing you need is consistency with as little as 20 minutes, twice a week, unlike how many people think; that long hours most days of the week is the only way to build strength.

Follow these 5 steps, and you are guaranteed to succeed:

1. Consistency:

   Be consistent in your training, and reaching your goals will follow. You can get excellent results by doing a mini strength training session twice a week — 20 to 30 mins max — as long as you do it consistently. 
   

2. Challenge yourself:

   Regardless of what your training routine looks like, it is primary to finish each set in a challenging way, where performing the last two repetitions is either a struggle or you would need a spotter, considering you keep a good form.
   

3. Good form:

   One of the main issues I constantly see that sabotages results is using much heavier weights than you can lift, which compromises your good form. 

   To lift that weight, you arch and pull with your back, push with your feet, shrug-and-pull with your neck and trapezes, even stretch and pull with your face; you use everything, except your targeted muscle, to help you lift that weight. You probably manage to do so, only, at the expense of good form, you would be jeopardizing your gains and risking injury. 
   

4. Feel each repetition:

   • Perform each repetition with focus and control. 

   • Feel your targeted muscle with every push, every pull, curl or squeeze.

   • Control your pace and give each repetition its deserved time instead of rushing into the next one. 

   • Even if it means that you will be doing fewer repetitions, I would cheer for quality over quantity. 
     

5. Rest:

   To help build your muscle strength, be patient and give your muscles an adequate resting period  - 2 to 5 minutes - between sets. 

   By rushing into the next set, with less than 2 mins of rest, you don't allow the muscles to recover enough to produce a similar amount of force for the next repetition.

Be consistent and have fun through each session with simplicity, focus, control, and patience. A strength training program does not have to be complicated to be efficient.