A time-efficient resistance training protocol involves 30 minutes of 6-8 reps at 60-80% 1RM, with 30 seconds rest between exercises and 2 minutes rest between sets.

“If you're only going to train two or three times a week, I think it's better to do a full body session because you're hitting all those major muscle groups at an appropriate number of times per week.”

“the amount of benefit you will get from three times a week 30 to 40 minutes of resistance training not even crazy intense resistance training just an amount that forces your body to adapt will be unbelievable in terms of your level of fitness and your ability to live a long healthy life”

“the just the amount of benefit you will get from three times a week 30 to 40 minutes of resistance training not even crazy intense resistance training just an amount that forces your body to adapt will be unbelievable in terms of your level of fitness and your ability to live a long healthy life”

“the just the amount of benefit you will get from three times a week 30 to 40 minutes of resistance training not even crazy intense resistance training just an amount that forces your body to adapt will be unbelievable in terms of your level of fitness and your ability to live a long healthy life”

“hey I can get some really good results if I'm in the gym 30 minutes twice a week”

“you start with one or two paired sets like that you get up to three or four paired sets like that on five to eight exercises per session holy crap that is a lot of work and it will train your entire body in one session and you will require 1 to 3 days of rest afterwards guess what you rest for three days you come back you rest three days you come back there's two workouts in a week each one takes about half an hour”

“the biggest return on investment the average person can make is to train for roughly half an hour two times a week Monday and Thursday if you do it properly it can comport an unbelievable amount of benefits just across the board”

“where it's 30 minutes it's uh 6 to eight reps uh so 60 to 80% 1RM 30 seconds in between each uh exercise 2 minutes in between it's 30 minutes we're done”

“where it's 30 minutes, it's uh 6 to eight reps. Uh so 60 to 80% 1 RM, 30 seconds in between each uh exercise, 2 minutes in between, it's 30 minutes, we're done.”

“where it's 30 minutes, it's uh 6 to 8 reps. Uh so 60 to 80% 1 RM, 30 seconds in between each uh exercise, 2 minutes in between, it's 30 minutes, we're done.”

“My main point is getting to do that at least twice a week for, let's say, 30 to 45 minutes duration. There's a lot of benefit associated with that.”

“two times per week 30 minutes at a time um seems to be compatible with maintaining or even building strength he cited multiple studies and even recently they have published a couple showing that just engaging in resistance training two times per week 30 minutes that seems to be probably the bare minimum if you want to maintain or increase your muscle strength”