{"id":11728,"date":"2026-05-29T18:18:50","date_gmt":"2026-05-30T00:18:50","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=11728"},"modified":"2026-06-22T15:32:48","modified_gmt":"2026-06-22T21:32:48","slug":"20-minute-strength-training-plan","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2026\/05\/29\/20-minute-strength-training-plan\/","title":{"rendered":"Coach Rich&#8217;s 20-Minute Strength Training Plan"},"content":{"rendered":"<p>My 20-minute strength training plan is necessary for me to accomplish my running goals and extend my healthspan. I don&#8217;t like strength training, and that is not easy to admit, given I have been a Team Beachbody Coach for 19 years. As we do for so many things these days, though, I turned to AI and used ChatGPT to solve my problem.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-11729\" src=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/05\/20-minute-strength-training-plan.png\" alt=\"Coach Rich Dafter's 20-Minute Strength Training Plan\" width=\"1536\" height=\"1024\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/05\/20-minute-strength-training-plan.png 1536w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/05\/20-minute-strength-training-plan-300x200.png 300w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/05\/20-minute-strength-training-plan-1024x683.png 1024w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/05\/20-minute-strength-training-plan-768x512.png 768w\" sizes=\"auto, (max-width: 1536px) 100vw, 1536px\" \/><\/p>\n<h3 data-section-id=\"1puhec3\" data-start=\"491\" data-end=\"540\">Coach Rich&#8217;s 20-Minute Strength Training Plan<\/h3>\n<p data-start=\"541\" data-end=\"594\"><strong data-start=\"541\" data-end=\"555\">Frequency:<\/strong> 3 days per week (non-consecutive days)<\/p>\n<h4 data-start=\"596\" data-end=\"620\">Warm-Up (3 minutes)<\/h4>\n<ul data-start=\"621\" data-end=\"754\">\n<li data-section-id=\"1d8wskt\" data-start=\"621\" data-end=\"648\">March in place \u2013 1 minute<\/li>\n<li data-section-id=\"1pi3vhq\" data-start=\"649\" data-end=\"690\">Arm circles \u2013 30 seconds each direction<\/li>\n<li data-section-id=\"19g45xr\" data-start=\"691\" data-end=\"720\">Bodyweight squats \u2013 10 reps<\/li>\n<li data-section-id=\"1ycriqo\" data-start=\"721\" data-end=\"754\">Hip circles \u2013 10 each direction<\/li>\n<\/ul>\n<h4 data-start=\"756\" data-end=\"790\">Strength Circuit (15 minutes)<\/h4>\n<p data-start=\"791\" data-end=\"810\">Perform 2-3 rounds:<\/p>\n<ol data-start=\"812\" data-end=\"1021\">\n<li data-section-id=\"lavtzs\" data-start=\"812\" data-end=\"848\">Squats or Sit-to-Stands \u2013 12 reps<\/li>\n<li data-section-id=\"fnnsjv\" data-start=\"849\" data-end=\"899\">Push-Ups (wall, incline, or floor) \u2013 10-15 reps<\/li>\n<li data-section-id=\"zvb5fm\" data-start=\"900\" data-end=\"936\">Bent-Over Dumbbell Rows \u2013 12 reps<\/li>\n<li data-section-id=\"1e1hcmd\" data-start=\"937\" data-end=\"962\">Step-Ups \u2013 10 each leg<\/li>\n<li data-section-id=\"1ukm0zc\" data-start=\"963\" data-end=\"999\">Dumbbell Shoulder Press \u2013 10 reps<\/li>\n<li data-section-id=\"vrzyqe\" data-start=\"1000\" data-end=\"1021\">Plank \u2013 30 seconds<\/li>\n<\/ol>\n<p data-start=\"1023\" data-end=\"1070\">Rest 30-60 seconds between exercises as needed.<\/p>\n<h4 data-start=\"1072\" data-end=\"1095\">Finish (2 minutes)<\/h4>\n<ul data-start=\"1096\" data-end=\"1148\">\n<li data-section-id=\"1cqkejz\" data-start=\"1096\" data-end=\"1110\">Calf stretch<\/li>\n<li data-section-id=\"1d2dujg\" data-start=\"1111\" data-end=\"1131\">Hip flexor stretch<\/li>\n<li data-section-id=\"q10u50\" data-start=\"1132\" data-end=\"1148\">Deep breathing<\/li>\n<\/ul>\n<h3 data-section-id=\"13t55hm\" data-start=\"1150\" data-end=\"1181\">For Your Specific Situation<\/h3>\n<p data-start=\"1182\" data-end=\"1195\">Since you&#8217;re:<\/p>\n<ul data-start=\"1196\" data-end=\"1310\">\n<li data-section-id=\"hy5d0s\" data-start=\"1196\" data-end=\"1216\">running regularly,<\/li>\n<li data-section-id=\"1wsvbuw\" data-start=\"1217\" data-end=\"1245\">training nearly every day,<\/li>\n<li data-section-id=\"1uk9vl5\" data-start=\"1246\" data-end=\"1282\">maintaining a healthy body weight,<\/li>\n<li data-section-id=\"p4guvy\" data-start=\"1283\" data-end=\"1310\">and focused on longevity,<\/li>\n<\/ul>\n<p data-start=\"1312\" data-end=\"1330\">I would emphasize:<\/p>\n<ol data-start=\"1331\" data-end=\"1400\">\n<li data-section-id=\"h3qz0n\" data-start=\"1331\" data-end=\"1338\">Legs<\/li>\n<li data-section-id=\"113aria\" data-start=\"1339\" data-end=\"1346\">Core<\/li>\n<li data-section-id=\"snhku\" data-start=\"1347\" data-end=\"1357\">Balance<\/li>\n<li data-section-id=\"srzpmo\" data-start=\"1358\" data-end=\"1388\">Upper-body pulling strength<\/li>\n<li data-section-id=\"5xp3tr\" data-start=\"1389\" data-end=\"1400\">Mobility<\/li>\n<\/ol>\n<p data-start=\"1402\" data-end=\"1507\">Those are the qualities most associated with maintaining independence and athletic performance as we age.<\/p>\n<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div>","protected":false},"excerpt":{"rendered":"<p>My 20-minute strength training plan is necessary for me to accomplish my running goals and extend my healthspan. I don&#8217;t like strength training, and that is not easy to admit, given I have been a Team Beachbody Coach for 19 years. As we do for so many things these days, though, I turned to AI [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[2223,12],"tags":[986,2282],"class_list":["post-11728","post","type-post","status-publish","format-standard","category-strength-training","category-running-hiking-and-walking","tag-strength-training","tag-20-minute-strength-training-workout","czr-hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Coach Rich&#039;s 20-Minute Strength Training Plan - Coach Rich Dafter&#039;s Fitness, Strength and Endurance Blog<\/title>\n<meta name=\"description\" content=\"My 20-minute strength training plan is necessary for me to accomplish my running goals and extend my healthspan.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2026\/05\/29\/20-minute-strength-training-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Coach Rich&#039;s 20-Minute Strength Training Plan - Coach Rich Dafter&#039;s Fitness, Strength and Endurance Blog\" \/>\n<meta property=\"og:description\" content=\"My 20-minute strength training plan is necessary for me to accomplish my running goals and extend my healthspan.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/howtobefit.com\/coach-blog\/2026\/05\/29\/20-minute-strength-training-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"Coach Rich Dafter&#039;s Fitness, Strength and Endurance Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/howtobefit\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/howtobefit\" \/>\n<meta property=\"article:published_time\" content=\"2026-05-30T00:18:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-06-22T21:32:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/05\/20-minute-strength-training-plan-1024x683.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"683\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Rich Dafter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/Howtobefit\" \/>\n<meta name=\"twitter:site\" content=\"@Howtobefit\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rich Dafter\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2026\\\/05\\\/29\\\/20-minute-strength-training-plan\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2026\\\/05\\\/29\\\/20-minute-strength-training-plan\\\/\"},\"author\":{\"name\":\"Rich Dafter\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#\\\/schema\\\/person\\\/8f7d34dcb4e2fb9f895e307567ef1346\"},\"headline\":\"Coach Rich&#8217;s 20-Minute Strength Training Plan\",\"datePublished\":\"2026-05-30T00:18:50+00:00\",\"dateModified\":\"2026-06-22T21:32:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2026\\\/05\\\/29\\\/20-minute-strength-training-plan\\\/\"},\"wordCount\":193,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#\\\/schema\\\/person\\\/8f7d34dcb4e2fb9f895e307567ef1346\"},\"image\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2026\\\/05\\\/29\\\/20-minute-strength-training-plan\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/20-minute-strength-training-plan.png\",\"keywords\":[\"strength training\",\"20 minute strength training workout\"],\"articleSection\":[\"Strength Training\",\"Run, Hike, &amp; 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