Can a Daily 10-Minute Workout Maintain Physical Strength?
If you're over 50 and looking to maintain or improve your strength, a 10-minute daily exercise routine could be just what you need. According to experts, a short but intentional routine can be highly effective, especially when time or energy is limited [1].
A 10-minute daily exercise routine won't make you a fitness champion, but it can help preserve muscle mass, bone density, joint integrity, and confidence in movement, which is crucial as these elements naturally decline with age [1]. Research also shows that even small bouts of moderate to vigorous activity improve health and reduce the risk of premature death [2][4].
So, what are the most beneficial exercises when time is limited? Experts often recommend bodyweight exercises that engage multiple muscle groups and build functional strength in a short time. Examples include squats, push-ups, planks, glute bridges, and brisk walking or other aerobic activities [1]. These exercises improve major muscle groups and joint stability efficiently.
For optimal health, the CDC recommends 150 minutes weekly of moderate aerobic activity plus two weekly strength training sessions. However, multiple short sessions of 10 minutes can be split throughout the day and still be effective for maintaining or improving health [2][4]. Consistency and exercise quality matter more than duration alone.
Expert Advice
Luke Jones, a certified personal trainer at HERO Movement, stresses that shorter sweat sessions should have structure and intensity. He also suggests focusing on full-body workouts for the biggest bang for your buck. Jones recommends exercises like pull-ups, swings, carries, presses, cleans, and squats for a limited time workout [2].
Jones also emphasizes the importance of adding variety and progression to shorter workouts for continued progress. He suggests keeping rest times tight and movements purposeful, using techniques such as EMOMs (Every Minute On the Minute) or simple complexes [2].
Dr. Milica McDowell, a doctor of PT, exercise physiologist, and VP of operations at Gait Happens, recommends minimizing rest periods to see noticeable results in a 10-minute workout. She suggests using a middle heavy kettlebell for a 10-minute session and creating a circuit with very little rest [3].
In short, a 10-minute daily routine of focused bodyweight strength exercises combined with brief aerobic activity can be a practical and effective way for adults to maintain or enhance strength and overall health when time is limited [1][2][3][4]. The choice of exercises should be guided by one's goals and background. Remember, the main thing is to choose exercises that feel meaningful and work multiple areas at once.
- Luke Jones, a certified personal trainer, recommends structuring and intensifying 10-minute exercise routines for optimum benefits, focusing on full-body workouts.
- Dr. Milica McDowell suggests using a middle heavy kettlebell and short rest periods to create a circuit for a noticeable result during a 10-minute workout.
- A combination of bodyweight strength exercises and brief aerobic activity is suggested as a practical and effective method for maintaining or enhancing overall health within a short time frame.
- Expert advice advises choosing exercises that cater to personal goals and address multiple areas at once to achieve maximum results.
- Evidence from research indicates that short but intentional workouts, including exercises such as squats, push-ups, brisk walking, can improve health, reduce the risk of premature death, and contribute to weight loss.
