“Yes, it is possible to gain muscle and only do four exercises per workout, and frankly, you can get it done in under 30 minutes,” says Britany, who believes long gym sessions aren’t the only path to visible muscle gains. After spending eight years helping women get back in shape without “wasting hours in the gym,” she insists that smart structure and intensity matter more than duration.
“While yes, one-hour workouts in the gym work, it is not the sole way to gain muscle. So if you’re short on time,” she adds.
Here’s exactly how she recommends doing it:
The 30-minute muscle plan
Williams suggests doing three full-body workouts per week. Each session should include just four exercises, two for the upper body and two for the lower body.
- Upper body: One chest movement and one back movement
- Lower body: One squat or lunge variation and one hinge movement
“You’re going to alternate the exercises, upper body, lower body, upper body, lower body, for three rounds,” she explains. Aim for 10–12 reps each, or 8 reps per side for single-arm or single-leg exercises.
“You’re going to use a heavy enough dumbbell that you’re sufficiently challenged and feeling like you cannot go on at the end of every single set, not just at the end of the workout. That’s how you know you are lifting heavy enough to actually make your muscles get bigger and change,” she says.
The four exercises she recommends
1. Row variation (Back and biceps)
Williams demonstrates a single-arm kneeling row, especially helpful for those who feel lower back pain during traditional bent-over rows. “Just make sure you’re pulling your elbow to your hip pocket, not up by your chest,” she instructs.
2. Squats (Glutes and quads)
She opts for a goblet squat but notes you can hold dumbbells at your sides or rack them on your shoulders. If squats cause knee discomfort, she suggests squatting to a chair. “It’s going to limit your range of motion, but it’s going to help take some of that pain out of the knee.”
3. Push-ups (Chest, triceps and core)
“I love doing a push-up. Frankly, this is going to hit your core. It is truly full body,” she says. Beginners can modify by dropping their knees down while maintaining proper form.
4. Glute bridge (Hip hinge movement)
An excellent alternative for those intimidated by hip thrusts. “Make sure that there’s not an arch in your back. You’re going to want to tuck your hips under before you start and drive through your heels. That’s where your power is going to come from.”
According to Williams, muscle growth doesn’t demand endless gym hours, it demands structure, intensity and consistency. With just four well-chosen exercises, performed with enough resistance and proper form, 30 minutes can be more than enough to kickstart strength gains.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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