If you struggle to find time or motivation for fitness, you are not alone. However, coach Darren Ellis, who specialises in clients aged 40 and above, says a minimalist approach can put you ahead of most Brits. His plan: two strength sessions a week, 10,000 daily steps, and one or two harder aerobic sessions.
Data from the 2021 NHS Health Survey for England shows that while 64 per cent of UK adults meet the WHO's 150-minute weekly aerobic target, only 32 per cent hit the twice-weekly muscle-strengthening recommendation. Ellis's plan satisfies both criteria.
The American College of Sports Medicine updated its stance on strength training in March, emphasising that consistency beats complexity. Professor Stuart Phillips, co-author, says training all major muscle groups at least twice a week matters more than a perfect plan. Ellis recommends exercises that mimic daily movements: squatting, bending, pushing and pulling.
Strength sessions need not be long. Ellis offers three 10-minute workouts: a ladder of squats and press-ups, alternating two exercises every minute, or a full-body circuit. For those unable to squat or do press-ups, modifications like sit-to-stands or wall press-ups are suggested.
“Anything beats nothing,” says Ellis. Even a short workout is a mental win, priming you for the next session. The goal is to build mobility and muscle, which he calls “the organ of longevity”, helping you maintain an active life as you age.
