You do not need to live at the gym to get stronger. Research shows that two full-body sessions a week bring most of the benefits of strength training for health.
Focus on a few big movements: squats, push-ups, rows, lunges and a plank. Three sets of each, with good form, take less than forty minutes.
Consistency beats intensity. Add weight or repetitions slowly, sleep well and your body will keep adapting for years.
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