You don’t need an hour at the gym to see real health improvements. A new study suggests that just five minutes of daily strength training can significantly boost both physical fitness and mental health—especially for people with inactive lifestyles.
The study, published in the European Journal of Applied Physiology, tracked 22 sedentary adults aged 32 to 69 over four weeks. The participants performed a short set of simple bodyweight exercises each day. The results? Better strength, improved mood, and a newfound motivation to move more.
1. What Was the Workout?
The routine included four familiar exercises:
- Chair squat x10
- Wall press-up x10
- Chair recline x10 (a beginner-friendly sit-up done from a chair)
- Heel drop x10 (similar to a standing calf raise)
- Each move was done slowly: five seconds to lower the body and one second to lift. When participants found the moves too easy, they progressed to more advanced versions—like one-legged squats or full push-ups.
They could do all exercises at once or spread them out throughout the day. This flexible format made the plan easy to stick to.
2. Why Does It Work?
This workout follows basic strength training principles:
- Consistency: Daily repetition builds habit and momentum.
- Progressive overload: Exercises get harder as you get stronger.
- Full-body activation: The chosen moves target major muscle groups.
Experts say even a single challenging set of resistance exercise can increase strength, particularly in beginners. That strength helps with daily movement and lowers risk of injury.
3. How Much Exercise Do You Really Need?
According to Dr. Richard Blagrove, a senior physiology lecturer at Loughborough University, even small bursts of physical activity can make a meaningful difference.
For example, burning just 70 extra calories a day (about a 10-minute brisk walk) can reduce your risk of early death. The same goes for resistance training—even one tough set can help.
“Most evidence shows that even small amounts of physical activity benefit your health,” Blagrove explains. “But more is better.”
4. Who Can Benefit the Most?
This advice is especially helpful for:
- Busy workers with tight schedules
- Parents balancing home and career
- Older adults looking to ease into fitness
Joe Wicks, a well-known fitness coach, says he’s seen major energy differences among people who make time for even a few minutes of movement each day—whether it’s walking during a lunch break or doing a short video workout at home.
“You don’t need an hour,” Wicks says. “Do you have five, 10, or 15 minutes? That’s all it takes to start feeling better.”
5. Exercise Snacking: A New Trend in Wellness
If finding time for even a five-minute workout feels like too much, there’s another approach: exercise snacking. This involves quick bursts of activity throughout your day.
In one study by the University of Essex and University of Suffolk, participants did 16 minutes of bodyweight moves like squats and lunges—spread across their workday. After just four weeks, they had better leg strength and balance.
Another paper, published in Exercise and Sport Sciences Reviews, looked at even shorter “snacks” of movement: less than 60 seconds of vigorous activity, done a few times daily. These mini workouts—such as stair climbing or quick cycling—improved heart health in sedentary adults.
6. Practical Tips for Starting Today
You don’t need fancy gear, a gym membership, or even a big chunk of time. Here’s how to begin:
Set a 5-minute timer and go through the four basic moves
- Go slow: 5 seconds down, 1 second up
- Track progress: Move to harder versions when the basics feel easy
- Spread it out: Do one move every couple of hours
- Be flexible: Morning, lunch, or evening—whenever works for you
Final Thought
You don’t have to choose between doing nothing or going all-in at the gym. Science shows that just a few minutes of effort, done regularly, can go a long way toward improving your physical and mental well-being.
Start small, stay consistent, and build from there. Your body—and your mind—will thank you.
