Hey Reader,

If you’ve ever wondered how much strength training you need for it to “count”, let me tell you what’s been working for me.

Two days a week, I lift weights for about 45 minutes, although I’ll be honest that it takes about an hour if I scroll on my phone between sets. 🫣

Both days are built around what I call the Big 3 (aka the foundations of good movement):

👉 Squat

👉 Hip hinge

👉 Overhead reach

Learn how to move well with the Big 3, and then gradually add weight. As long as you’re able to do them consistently and without pain, you’ll keep building strength.

And then 1 day a week, I ride my stationary bike, walk, do my mobility work or take a Pilates class, depending on what I’m in the mood for.

And that’s the plan.

I think we’ve collectively convinced ourselves that it has to be more complicated than that — that if it isn’t hard enough, long enough, structured enough, it doesn’t count.

But the biggest driver of change isn’t the perfect program… it’s consistency.

Two days a week for months will beat the intense six-day plan you abandoned after three weeks every single time.

Your body responds to the input you actually give it, so give it something real.

Something repeatable.

Something you’ll actually show up for.

That’s what works.

And, as always, if you need help getting started, I’m here. 💖

XO,

​

PS. Whenever you're ready, here's how I can help you get stronger and out of pain:

1️⃣ The Movement Mavens® Video Vault has easy-to-follow videos for the Big 3, mobility work and strength training workouts. It’s everything you need, all in one place, and for just $15/month. Click here to learn more and get started.

2️⃣ If you want a personalized plan that will help improve your flexibility and posture, the AUP Plan Wizard builds you a custom mobility plan around your real life in minutes. You can learn more and try it here.​

3️⃣ The Hip Mobility QuickStart Guide is free and a great complement to any strength routine if tight hips are getting in the way. Check it out here.