what it really takes to get stronger when life is busy
Important topics we discussed:
- Why most people overestimate how much training they need, and underestimate what’s possible in 30 minutes
- How to structure 30-minute workouts (warm-up, primary lift, accessories)
- The importance of habit anchoring and how to tie workouts to existing routines
- Navigating competing priorities, and how to choose goals that fit your life and values
Busy? Here’s 2 More Resources to Help You PR Your Lifts Anyways.
- The 4-Hour Powerlifting Week: A 3-step guide to hitting PRs with minimal time in the gym.
- 639lb Deadlift Blueprint: a case study of a 70-hour workweek father who pulled 639 lbs with just 3 days per week in the gym.
Summary
Time-Efficient Strength Training: Expert Strategies for Busy Lives
Episode 210 of the No Bullshit Vegan Podcast brings together host Karina Inkster, a vegan fitness and nutrition coach, and Matt Taylor, a world-level powerlifting champion and coach. Their conversation is a goldmine for anyone seeking to build strength, manage time effectively, and create lifting habits—especially within the constraints of a busy, modern life.
This in-depth blog post distills the episode’s main themes and actionable advice, offering a comprehensive guide to time-efficient strength training, habit anchoring, and realistic goal-setting.
These strategies will help you maximize results without sacrificing your sanity. After all, the goals you set with your lifting should be sat directly beneath the big goal of lifting consistently for a long time.
Lift Long and Prosper.
Matt Taylor’s Journey: Adaptation and Resilience
My story is a testament to resilience. After reaching the world level in powerlifting in 2014, I was diagnosed with ankylosing spondylitis, a genetic autoimmune condition affecting my spine. Instead of giving up, I adapted my training, focusing on what I could do safely. From 2017 to 2023, this meant that I needed to take a step back from powerlifting and instead focus on just keeping moving and lifting where I could (albeit, not in a powerlifting capacity).
Key Insights:
- Focus on what’s possible: When injury or illness strikes, shift your attention to movements and routines that are safe and effective.
- Redefine success: Sometimes, maintaining consistency is a bigger win than hitting a PR.
- Leverage your strengths: My love for numbers and incremental progress kept me motivated even when circumstances changed and the progress wasn’t within the scope of powerlifting.
Actionable Advice:
- If you’re facing setbacks, list the exercises and activities you can do pain-free. Sometimes this means pulling back how much you’re doing, other times, this means what you’re doing (3 sets of squats instead of 5… or are squats the problem in the first place?)
- Set process-oriented goals (e.g., “complete three sessions this week”) rather than outcome-only goals.
Time Management: The Foundation of Consistency
Both Karina and Matt emphasize that everyone has the same 24 hours—the difference lies in how you manage them. Fitness is often the first thing to be deprioritized because its consequences are less immediate than work or family obligations.
Key Insights:
- Schedule your workouts: Treat them as non-negotiable appointments.
- Flexibility is crucial: For those with variable schedules (e.g., shift workers), anchor workouts around existing commitments.
- Consistency beats intensity:** Regular, moderate effort trumps sporadic, all-out bursts.
Actionable Advice:
- Block out workout times in your calendar. If life intervenes, reschedule—don’t cancel.
- Use reminders and alarms to reinforce your commitment.
Habit Anchoring: Building Lasting Routines
Habit anchoring is the practice of tying a new behavior to an existing habit or routine. This is a powerful way to build consistency, as discussed in both the podcast and James Clear’s Atomic Habits.
Key Insights:
- Anchor to daily routines: For example, do core exercises after brushing your teeth.
- Leverage social accountability: Training with a partner or group increases adherence.
- Start small: Consistency with a tiny habit is better than inconsistency with a big one.
Actionable Advice:
- Identify a daily habit (e.g., morning coffee, lunch break) and attach a mini-workout or mobility drill to it.
- Track your streaks to build momentum.
Balancing Short-Term Wins with Long-Term Vision
Many people struggle to stay motivated by distant, abstract goals like “better bone density at 70.” Matt recommends using short-term, achievable goals as motivational “candy” while keeping a long-term “north star” in mind.
Key Insights:
- Short-term wins fuel motivation: Hitting a new rep PR or adding weight to a lift keeps you engaged. Find ways to take wins within a session, week or training block. Sometimes that’s numbers based, other times that can be more qualitative like an improvement in technique or “feel”.
- Long-term vision provides direction: Know why you’re training, even if the benefits are years away.
- Avoid goal burnout: Don’t fixate solely on outcomes; enjoy the process of actually lifting weights, building skill and taking time for yourself amidst a hectic schedule. .
Actionable Advice:
- Set micro-goals (e.g., “add 5 lbs to my bench this month”).
- Reflect weekly on both your progress and your “why.”
Bare Ass Minimums (BAMs): The Art of Sustainable Progress
The concept of Bare Ass Minimums (BAMs) is a game-changer for sustainability. BAMs are the absolute minimum actions you can commit to during your busiest, most stressful weeks.
Key Insights:
- Plan for bad weeks: Life will get in the way—have a base plan… aka your BAMs.
- BAMs apply to training, nutrition, and recovery: For example, three 30-minute sessions, or prepping 72 hours’ worth of protein in advance at all times. Set Bare Ass Minimums to establish a standard for how you will operate.
- Anything above the BAM is a bonus: This mindset reduces guilt and keeps you moving forward.
Actionable Advice:
- Define your BAMs for training, nutrition, and sleep.
- Communicate these minimums with your coach or accountability partner.
Minimalist, Effective Workout Programming
Matt’s approach to programming for busy clients is rooted in powerlifting principles but adapted for time efficiency and general health.
Sample 30-Minute Session Structure:
Warm-Up (5 minutes):
- Targeted activation (e.g., glute bridges before squats)
- Focus on weak points, not generic cardio
Primary Strength Work (15 minutes):
- One main lift (squat, bench, deadlift variant)
- Work up to a challenging set of 4–6 reps
- Progressive overload and good technique
Accessory Work (10 minutes):
- 1–2 exercises targeting supporting muscles
- Supersets for efficiency (e.g., split squats + hamstring curls)
- Higher reps (8–15) for endurance and balance
Key Insights:
- Rotate movement patterns: Don’t repeat the same session back-to-back.
- Cover all fundamentals weekly: Squat, hinge, lunge, push, pull, carry.
- Block out three 30-minute slots per week: Move them if needed, but don’t skip.
Actionable Advice:
Use a template like the one above to structure your week.
Track your main lifts and accessory progress.
Self-Management and Boundaries: Protecting Your Progress
Karina and Matt agree: self-management and clear boundaries are essential for long-term success.
Key Insights:
- Treat yourself like your best client: Make your own goals non-negotiable.
- Say no without guilt: Protect your training and nutrition time.
- Communicate priorities: Let family and friends know your commitments.
Actionable Advice:
- Write down your top 3 priorities for the week.
- Practice saying “no” or “not right now” to non-essential requests.
Case Study: Real-World Success with Limited Time
Matt shares a compelling case study: a single dad, working 70+ hours a week, running a business, and still increasing his deadlift from 495 to 639 pounds over two years—training just three days a week.
Key Strategies Used:
- Specialized training phases: Focused on one main lift at a time.
- Weekend boundaries: No training on weekends to protect family time.
- Meal prep buffer: 72 hours’ worth of protein always ready.