The 30 Minute PPL Program

12 week program for busy folks over 30, to remove friction, improve strength, body composition, and fitness by using 5-6 efficient, productive, 20-30 minute sessions per week. No fluff, all gas. 

This sort of training works so well for regular adults – like you and me – because it removes the obstacles the fitness industry promotes for fitness. The obstacle of needing complex equipment. The obstacle of needing 1-2 hours to complete a good strength training session.

These obstacles lead to burnout, missed sessions, overuse injuries, poor life balance – in a nutshell – failure. 

The good news: this mainstream fitness industry slop is NOT the only option. And for most, it's a pretty ineffective option. 

In my program, I focus on the most important qualities that lead to:

More muscle

More strength 

Less fat

Better body composition 

Better health

And most importantly, making strength training actually fit into your life. 

The qualities I focus on?

Exercises that work, without needless redundancy that does nothing more than waste precious time in the gym and increase chances of tedious overuse injuries (I dealt with too many injuries when following the main stream fitness path, and as I've gotten older, I want to prioritize training progressively and without injury).

An emphasis on consistency. Long workouts increase friction. When I say friction, I mean obstacles that prevent us from prioritizing our workouts. By focusing on 20-30 minute sessions, we remove the friction of consistency because it's simple – and motivating – to train just 20-30 minutes 5-6 days per week, instead of 60-120 minutes 5-6 days per week. Also, most people struggle to make exercise a habit. The easiest way I've found to build a habit is to practice it frequently and regularly. With my program, consistency is emphasized. Almost every single day we train the body (different parts of the body) and training becomes a habit.

Intensity. Rather than focusing on a lot of volume in each session, we focus on less volume per session, but higher effort! Since we're training frequently, the total volume across the week is moderate (multiple sessions per muscle group per week). But, keeping the volume per session lower (2-3 sets per exercise, 4 exercises per session) allows us to maximize our effort for each set of each exercise while also keeping sessions brief. 

Eliminating redundant exercises. If you do one bench press variation, you don't need to do another – nor 3 other – bench press variations. If variety is desired, we rotate through multiple exercise variations for a given movement pattern from session to session. Redundancy doesn't promote gains. It reduces intensity (not a good idea). 

Brief sessions. Brief sessions go with intensity+ consistency like....peanut butter, jelly, and honey. Mmhmmm good. Haha! But seriously. I think I've tied it together, but, frequent, consistent, high effort, brief, focused training sessions make lifting weights fun and incredibly effective!

If this sounds cool to you, check out my attached program to learn more. I'd love to work with you and help you train efficiently and productively: https://www.trainerize.me/profile/benen/?planGUID=3858ac98c9544034aed3c08f9757eab6