How to build raw strength in the powerlifts with only 45-75 minute long training sessions (and have a life outside of the gym)
Introduction
You don’t have to choose between having a life and making serious progress in powerlifting. Many lifters believe long training sessions are the only way to get strong enough to compete and the fact of the matter is that’s simply not true. With clear planning and focus, you can make real progress toward your first powerlifting meet in less than four hours a week.
Here’s how.
NBSV 210: Minimal time, maximum strength
In this episode of Karina Inkster’s NBSV Podcast, I’m the featured guest and get into examples, strategies and case studies on how to dial in your lifts and your mindset to succeed in your lifting, even when you’re short on time.
Why Train Less?
You’re not a professional athlete. There is next to no money in powerlifting which means that you and I do it as a passion project because we want to.
Life is busy. Unexpected events, stress, and family commitments can pull you away from “ideal” gym schedules. Training plans built around “perfect” weeks rarely last and if you can only stick to a schedule when life is easy, you’ll always struggle to make progress through chaotic times.
Given that success in powerlifting is built over YEARS, not weeks, it’s in your best interest to build out a strategic approach that allows you to keep moving the needle, even when you’re in a less than perfect situation (which is probably about 50 weeks out of the year anyways).
Or maybe you’re consistent with your lifts but want time for hobbies, family, or to just enjoy life outside the gym. Shorter, focused sessions can help you keep training as a long-term habit—without letting training take over your world. Being able to embark on the pursuit of strength as an integrated part of your life will benefit your total more than any “perfect” program you can dream up that doesn’t fit.
The 3 Keys to an Effective 4-Hour Training Week
1. Time Audit and Scheduling
Start by honestly looking at your weekly schedule. I know. I know.
“You know what your schedule looks like”.
The truth of the matter is that taking 15 minutes to go through this exercise will help you to eliminate the trope that every “busy” person falls into: catastrophizing how much time they actually have.
You will underestimate your available time.
List out the non-negotiables: work, family, and other true priorities. Then, slot your training sessions in, just like any other appointment or thing that’s important to you
Action Step: Build a calendar for the next week or two and plug lifting sessions in where they fit. Adjust as necessary.
Tip: Try “urgency sandwiches”—place your workout between important tasks rather than at the end of your day. This creates a deadline and boosts follow-through.
2. Training “Downtime”
Training density matters. In fact, it’s the single most common complaint I hear lifters talk about when someone is frustrated with their training time. Many lifters stretch a session to over two hours when the same work can be done in under an hour.
- Warm-Ups: Keep warm-ups tight. Aim to be under the bar 10 minutes after entering the gym.
- Rest Times: Between warm-up sets, rest only as long as it takes to load plates. The only exception to this would be for the time between your last (or even second to last) warmup and your top set for the day. For backdown/working sets, 2-3 minutes rest is usually enough. For accessory work, try setting up a circuit and resting at the end instead of doing each exercise individually.
For a more detailed framework on how to build this training density, see Section 2 in THIS ARTICLE.
- Density: By managing rest and minimizing distractions, you can save 10–20 minutes per session without losing training quality. I’m guilty of this myself.
The siren song of the IG Group Chat kills me sometimes but setting simple boundaries for yourself will help you to efficiently use your time in the gym. The memes will still be there after you’re done.
3. Session Focus and Structure
Have a clear goal for every session. Plan what your most important lift or body part is that day, then structure your training around that. Here’s a couple further bits to increase your ability to follow this process.
- Only One Full Warm-up: If possible, schedule so each session needs only one full warm-up. Typically this means one main upper or lower body lift, but avoiding both if possible. For two-lift days, use downtime between sets to prep for the second lift.
My personal preference for this is doing my bench warmups in between sets of deadlifts. I like to do pullaparts, thoracic rotations and pushups to get ready to bench so that I can just load up the bar and go. - Accessory Work: Combine exercises that don’t interfere with each other into circuits. This approach maintains workload while reducing time spent. For a copy of my Definitive Powerlifting Accessory Manual, you can save $20 and get is completely for free by joining my Starting Powerlifting Facebook Group.
Weekend Warrior? No Problem
Pick your two most important sessions and anchor your week around them. For example, I personally do most of my mountain biking and dirt biking adventures on the weekend, so my legs (and soul) are typically recovering on Monday and Tuesday… definitely not the optimal time to go heavy.
As such, I organize my training week like this:
- Primary Squat/Deadlift Day: Thursday
- Primary Bench Press Day: Friday (gives the legs 48 hours before biking on the weekend)
Add secondary and tertiary days based on your schedule. If time or energy is low, combine workouts or shorten accessories. If a weekend frees up, slot an extra session in there or split up your training to have smaller lifts on Sunday/Monday/Tuesday.
Don’t stress over doing less when life gets in the way. Structure lets you stay consistent—and consistency drives progress over time.
Real-Life Example
I balance pushing my squat and bench with mountain biking, cooking, and spending time with my wife. Some weeks I train as little as three hours, others up to eight. When I tried long training weeks, I burnt out. But with shorter, focused sessions, I stay consistent, avoid burnout, and still get stronger year after year.
Below is a screenshot of how I’ve organized my week with a 4-day structure (keeping weekends off for my own sanity and for outdoors activities. This takes me 3.5-4 hours per week on the dot and has allowed me to progress my numbers steadily.
Note: I have ankylosing spondylitis, so pushing for competition style squats is not something in my heavy rotation but I have used this style of training with lifters like Nico who added over 120 lbs to his total in 3 months (including a 517 lb deadlift PR) while still dirt biking and mountaineering regularly.
Is a 4-Hour Powerlifting Week Right for You?
A four-hour schedule isn’t “less than.” It’s smart. It’s your backup for busy seasons of life and your main plan when you want a well-rounded life. You can rotate longer sessions in when desired, but don’t let a packed life with responsibilities as a parent, entrepreneur or multi sport athlete be the reason you don’t find your limits with a barbell.
Key actions:
- Audit your schedule.
- Be efficient in the gym.
- Build sessions with purpose.
- Stay flexible.
Start Today
Write down your non-negotiables. Plug training into your calendar. Trim dead time from your sessions. If you have questions or want to learn more about optimizing your own 4-hour training week, leave a comment or reach out.
Ready to break the cycle of all-or-nothing thinking and finally progress at your own pace? Integrate your passion for lifting with everything else that makes you, you
Bonus: Want to Know How Strong You Need to Be?
I created a free guide just for first-time competitors. I analyzed tons of local meet results to show you:
- What kind of numbers are competitive at your bodyweight
- How strong you need to be to podium at your first meet
- Where to find powerlifting meets near you
If you DM me “firstmeet” on Instagram (@strongeryoupt), I’ll personally send you the PDF.
Good luck on your first meet. And remember: no one ever regrets stepping onto the platform. You’ve got this. 💪
— Matt
PS – here’s another way I can help you prepare for your first powerlifting meet:
Apply to join my “Platform-Ready Blueprint” and become a case study. We’ll work with you 1-on-1 to show you how to add up to 200 lbs to your total and compete in a powerlifting meet with less than 5 hours per week in the gym.
It takes less than 60 seconds to apply HERE in order to find out more information and see if you’d be a good fit.