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Exercise is crucial at every phase of life. Consistent physical activity is associated with numerous long-term health advantages, such as weight management, enhanced cardiovascular function, reduced risk of diseases, increased bone and muscle strength, and improved sleep quality. However, when pressed for time, you may wonder: Is exercising for just 10 minutes a day sufficient to maintain strength? We consulted experts to provide clarity on this matter.
Is 10 Minutes of Daily Exercise Enough To Maintain or Improve Strength?
With increasing age, both muscle mass and bone density naturally decrease, which underscores the importance of sustaining a healthy, active lifestyle. But how much exercise is actually adequate to retain or enhance strength?
“Ten minutes of daily exercise can be adequate—especially when time or energy constraints exist,” asserts Luke Jones, a certified personal trainer at HERO Movement. “You might not set world records in 10 minutes, but you can certainly uphold and even boost crucial aspects like strength, joint health, and movement confidence. The key is to utilize that time with purpose.”
What Exercises Are Most Beneficial When Time Is Limited?
Jones recommends focusing on full-body workouts to get the biggest bang for your buck. This includes exercises like pull-ups, swings, carries, presses, cleans, and squats.
“There’s no one-size-fits-all solution—[the] main thing is choosing exercises that feel meaningful and work multiple areas at once. Your goals and background help guide the focus,” Jones says.
How to Structure a 10-Minute Workout for Strength Gains
According to Dr. Milica McDowell, doctor of PT, exercise physiologist, and VP of operations at Gait Happens, minimizing rest periods is crucial to see noticeable results.
“If you are only working out for 10 minutes, there should be less than 20 seconds of rest between sets or exercise changes,” McDowell explains. “If you use the same piece of equipment throughout, you’ll lose less time fiddling with your weights and more time building strength. I’d suggest one middle heavy kettlebell for a 10-minute session and creating a circuit with very little rest.”
When it comes to shorter sweat sessions, structure and intensity are key.
“You’ve got less time to work with, so it helps to keep rest times tight and movements purposeful—EMOMs or simple complexes can work well (performing one exercise after the other),” Jones tells us. “It’s not the same as a full session, but over time, it can still lead to real progress.”
In addition, don’t forget about adding “some rhythm” to your shorter workouts. Variety is the spice of life—and that goes for your workouts, too.
“Not everything has to be intense, but it helps to mix things up and keep a sense of progression,” Jones says. “Consistency counts, but so does adaptability.”
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Alexa Mellardo
