The good news is that you don't need to dedicate a lot of time to each session. Boyle, who also trained the Boston Red Sox team that won the 2013 World Series, lifts just 15 minutes, twice per week on average. He believes this is the minimum amount individuals can strength train and still see results. But Boyle doesn't mess around: He squeezes in a variety of compound exercises that target different muscle groups (both upper and lower body) as a circuit, completing two sets of 10 reps of each exercise.
"And keep in mind the size principle: The higher the resistance, the more muscle recruitment," Tamir says, meaning you shouldn't be reaching for the three- or five-pounders if you can actually lift 10 or 12 pounds with good form.
A final bonus: Training hard twice per week gives your body adequate time to recover, Golian says. Many people tend to overtrain, which can delay your progress.
If you're looking to bulk up or train for intense lifting competitions or obstacle course races, adding additional days of training can be helpful but are not always necessary, Golian adds. She has clients who train up to four times per week, but cautions that stress from additional training sessions can be harsh on your body, so it's important to speak with a trainer and tailor a program that suits your individual goals.
Make the Most of a Limited Training Schedule
Boyle recommends doing a total-body workout that combines moves like push-ups, pull-ups, basic plank-type core work, and squats. This type of workout twice per week can build strength without dedicating hours to the gym, he says.
Metzl agrees, recommending a quick training circuit right when you wake up. (Check out our GWODs for some ideas) He's a fan of the burpee, as well as plyometric jump squats and arm walkouts to push-ups. "These moves ramp up your metabolic furnace for the day," he says.
If you have 15 minutes to spare, Metzl recommends his Ironstrength Workout, which consists of seven sections, including plyometric jump squats, planks, push-ups, mountain climbers, burpees, deadlifts, and more. Have more time? Try our 30-minute, no-gym bodyweight workout.
Also important to keep in mind: "A proper warm-up is crucial before kicking off a high-resistance, high-intensity workout," Tamir says, especially if you're sedentary the rest of the week. Doing a lot of single-leg and single-arm exercises also helps keep the body balanced and minimizes injury, he adds, and you can alleviate any soreness with recovery techniques such as ice baths or Epsom salt baths.
Finally, proper nutrition is still king when it comes to getting the results you want, so you'll have to pass up those daily doughnuts.
"Eating healthy carbs post-workout will replenish your glycogen levels and help your muscles recover faster," Tamir says. But more important is the window for consuming protein: To maximize protein synthesis, have 20 or more grams of protein within an hour of working out, he suggests.
More from Greatist: 50 Awesome Pre- and Post-Workout Snacks
The Takeaway
Doing something is better than doing nothing, Boyle says. Hitting the weight rack (or the mat for bodyweight exercises) once or twice a week may not give you a Schwarzenegger-esque body, but the small gains you do make might incentivize you to exercise those muscle areas more often. After all, sometimes feeling sore is just what you need to remind you what a good workout feels like and get back into the groove of three, four, or even five workouts per week.
More: What is Delayed Onset Muscle Soreness?
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