How Women Can Balance Strength and Cardio With Limited Time | Abbie Smith-Ryan, Ph.D.

Well SupportedA 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.

Well SupportedFor a midlife woman with 3 hours per week for training, prioritize whole-body progressive resistance training, ideally 2 days a week.

Partially SupportedIncorporating general movement, such as walking or low-intensity cycling, on days with more time is valuable for blood flow and elevating heart rate.

Partially SupportedFor individuals with limited exercise time, one day a week of high-intensity interval training is recommended, with two days offering greater benefits.