Your 10-Minute Strength Practice
For those of us who can’t always get to the gym, live with a full diary, and can feel our structural castle starting to slip a little — this one's for us.
After 40, strength becomes something worth deliberately protecting.
Muscle and strength gradually become harder to maintain as we age. We recover a little slower, anabolic signalling isn’t quite as generous as it once was, and too much sitting certainly doesn’t help.
Give me a couple of dumbbells.
And practise it regularly.
This short routine challenges the big movements we want to keep for life — squat, push, pull, hinge, lift, carry and stabilise.
Why We Do It
PHYSICAL — KEEP THE MACHINERY STRONG
Maintain muscle, bone strength, joint stability, posture and the ability to lift, carry, work and play.
HORMONAL & METABOLIC — KEEP THE ENGINE ACTIVE
Working muscle provides a powerful metabolic stimulus — supporting insulin sensitivity, glucose control, body composition and the environment required to maintain healthy muscle.
MENTAL — KEEP THE HEAD STRONG
Ten minutes of purposeful physical work can lift mood, sharpen the mind, reduce stress and give you that simple daily win.
Practise Routine 1 every day for 6 weeks.
Nail the six weeks, then contact Brad Pamp and ask for Routine 2.
How To Train
Load: Safely manageable with effort. Lighter is better when starting.
20 REPS
10 REPS
10 REPS
10 REPS
20 REPS
Start Smart
Start lightly. You can even halve the range you see me demonstrating while your body adapts.
Expect to be a little sore — not injured — following the first few sessions.
Increase your load and range gradually as your strength, flexibility and recovery improve.
Complete the circuit twice, with approximately 15 seconds rest between movements.
6-Week Compliance
Train every day. Once you've completed all 7 sessions for that week, tick the week's box.
Your progress is stored in this browser automatically. Your phone is the best device to use throughout the program.
Contact Brad Pamp and ask for Routine 2.