Create your own training program

Choose at least two days per week to exercise.

Block it out in your calendar.
Aim for morning or early-afternoon workout sessions.

Aim for about 30-minute sessions.
You don’t have to spend hours in the gym. You just have to make sure the quality of your exercise is on top.

Focus on compound lifts like back squats, deadlifts, dumbbell presses, overhead presses, rows, and pull-downs.

If you’re unsure about your workout plan, ask a professional or look for a step-by-step protocol or program online.