A big problem most people encounter is finding sufficient time to fit in a strength training program usually but what if you have little time to spare? To build strength you simply need to sufficiently challenge your body enough to enable it to adapt. The aim is to fatigue your muscles to the point that they breakdown and then repair themselves.
Firstly choose the muscle or muscle group you want to work on Select 3 exercises that work the muscle or muscle group from different angles. A Fitness Instructor can help you select exercises that will achieve this.
Complete only 1 set of each exercise and between 5 and 6 repetitions. The weight that you select to work with must not be able to be lifted for a seventh repetition. (you may find that you will not select the correct weight on your first attempt). Leave 1 minutes rest in between each exercise.
Eat within 30 minutes of your workout making sure that your meal contains some form of protein as your muscles will need this to repair.
Allow adequate rest after your workout the amount of rest will depend on each individual but as a guideline I would recommend 48 hours. This will allow your muscles to repair themselves.
Select another 3 exercises
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