35 Minute Full Body Weight Lifting Workout Plan for Busy People

Many people think that weekly weights lifting workout requires hours in the gym, but 35 minutes of focused strength training can deliver incredible results. Shorter workouts are easier to fit into a busy schedule and can still trigger muscle growth, improve strength, and increase calorie burn — especially when done with proper intensity and structure.

With the right plan, you can target all major muscle groups, boost your metabolism, and improve your overall fitness in under 40 minutes. The key is using compound lifts, minimal rest, and progressive overload to maximize efficiency.

Benefits of a 35-Minute Weekly Weight Lifting Workouts

1. Time Efficiency

You can complete a full-body workout in less than an hour, making it perfect for busy professionals, parents, or anyone who struggles with long training sessions.

2. Builds Strength and Muscle

Even with a shorter duration, heavy lifts like squats, presses, and rows stimulate muscle growth and improve functional strength.

3. Increases Calorie Burn

Strength training boosts your resting metabolic rate, meaning you burn more calories even after the workout — thanks to EPOC (Excess Post-Exercise Oxygen Consumption).

4. Flexible for Any Fitness Level

Whether you’re a beginner or advanced lifter, you can adjust weights, sets, and reps to match your capabilities.

5. Improves Overall Health

Lifting weights strengthens bones, improves posture, enhances joint health, and supports long-term mobility.

How to Structure a 35-Minute Weekly Weight Lifting Workouts

A well-balanced workout should include compound movements for big muscle groups and isolation exercises for targeted growth. The best format for a short weight lifting session is:

• Warm-Up (3–5 minutes) – Light cardio and mobility drills.
• Main Compound Lifts (15–20 minutes) – Heavy, multi-joint movements for maximum strength stimulus.
• Accessory Work (10 minutes) – Targeted exercises to strengthen weaker areas.
• Cool Down & Stretching (2–3 minutes) – Promote recovery and flexibility.

Warm-Up: Prepare Your Body for Weekly Weight Lifting Workouts

Before starting heavy lifts, it’s essential to prime your muscles and joints for the workout. This prevents injury and helps you perform better.

Quick 3-Minute Warm-Up:

• Jumping Jacks or March in Place – 1 min
• Bodyweight Squats – 1 min
• Arm Circles & Shoulder Rolls – 1 min

35-Minute Full-Body Weekly Weight Lifting Workouts

Below is a balanced full-body workout you can complete in 35 minutes. This plan targets your chest, back, shoulders, legs, and core for a complete strength training session.

1. Barbell Squat (Lower Body Strength)

Sets/Reps: 4 sets of 8–10 reps
Rest: 60 seconds
Why: Squats build powerful legs and activate your core. They also help improve overall athletic performance.

Form Tips:

• Keep your chest up and core engaged.
• Lower until your thighs are parallel to the floor.
• Drive through your heels on the way up.

2. Bench Press (Chest & Triceps) Weekly Weight Lifting Workouts

Sets/Reps: 4 sets of 8–10 reps
Rest: 60 seconds
Why: A foundational lift for upper body pushing strength that builds the chest, triceps, and shoulders.

Form Tips:

• Keep your feet flat on the floor.
• Lower the bar to your mid-chest.
• Press upward without locking out your elbows completely.

3. Bent-Over Barbell Row (Back & Biceps) Weekly Weight Lifting Workouts

Sets/Reps: 3 sets of 8–10 reps
Rest: 60 seconds
Why: Builds a strong, muscular back and improves posture while strengthening the biceps.

Form Tips 1:

• Maintain a flat back and hinge from the hips.
• Pull the bar toward your torso.
• Squeeze your shoulder blades at the top.

4. Overhead Press (Shoulders & Traps) Weekly Weight Lifting Workouts

Sets/Reps: 3 sets of 8–10 reps
Rest: 60 seconds
Why: Strengthens shoulders, traps, and triceps while improving upper body stability.

Form Tips:

• Keep your core tight to prevent back arching.
• Press the weight overhead in a straight line.
• Lower the bar slowly for control.

5. Dumbbell Romanian Deadlift (Hamstrings & Glutes)

Sets/Reps: 3 sets of 10–12 reps
Rest: 60 seconds
Why: Excellent for hamstring and glute development while protecting your lower back.

Form Tips:

• Keep a soft bend in your knees.
• Push your hips back and lower the dumbbells to mid-shin.
• Squeeze your glutes at the top.

6. Dumbbell Bicep Curl (Biceps) Weekly Weight Lifting Workouts

Sets/Reps: 2 sets of 12–15 reps
Rest: 30 seconds
Why: Isolation move for bicep definition and strength.

Form Tips:

• Keep your elbows close to your body.
• Avoid swinging the weights.
• Squeeze at the top for maximum contraction.

7. Cable Tricep Pushdown (Triceps)

Sets/Reps: 2 sets of 12–15 reps
Rest: 30 seconds
Why: Builds strong, defined triceps for better pressing strength.

Form Tips:

• Keep your elbows locked by your sides.
• Push the bar down until arms are fully extended.
• Control the weight on the way back up.

8. Plank Hold (Core Stability)

Sets/Reps: 2 sets of 30–60 seconds
Rest: 30 seconds
Why: Improves core strength, posture, and stability for all lifts.

Form Tips:

• Keep your back straight and core tight.
• Avoid dropping your hips or raising your butt.
• Breathe steadily throughout.

Tips for Maximizing Your 35-Minute Weekly Weight Lifting Workouts Sessions

1. Use Progressive Overload

Gradually increase the weight, reps, or sets to continuously challenge your muscles.

2. Limit Rest Between Sets

Stick to 30–60 seconds for most exercises to keep your workout within 35 minutes.

3. Focus on Form Over Weight

Proper technique prevents injuries and ensures you’re targeting the right muscles.

4. Track Your Progress

Keep a workout log to monitor weight increases and performance improvements.

5. Include Variety

Switch up exercises every 4–6 weeks to prevent plateaus.

Weekly 35-Minute Weight Lifting Workout Schedule

Here’s a sample 3-day split for balanced training:

Day 1 – Full Body Strength
Squats, Bench Press, Barbell Rows, Overhead Press, Plank

2 – Lower Body Focus
Romanian Deadlift, Lunges, Leg Press, Calf Raises, Side Planks

3 – Upper Body Focus
Incline Dumbbell Press, Pull-Ups, Arnold Press, Face Pulls, Hanging Leg Raises

Nutrition for Strength and Muscle Growth

Your results from weight lifting aren’t just about training — nutrition plays a key role. Aim for:

• Protein: 1.6–2.2g per kg of body weight daily
• Carbs: Fuel for energy and recovery
• Healthy Fats: Support hormones and joint health
• Hydration: 2–3 liters of water daily

Recovery and Rest Days Matter

Even short, intense workouts require adequate recovery. Take 1–2 rest days per week to allow muscles to repair and grow. Light stretching, yoga, or walking on rest days can aid recovery without overtraining.

35-Minute Weekly Weight Lifting Workouts

You don’t need hours in the gym to see results. With a smart 35-minute weight lifting workout plan, you can build muscle, burn fat, and improve overall fitness in less time than your favorite TV episode.

The secret is intensity, consistency, and progressive overload — stick with it, and you’ll see impressive changes in your strength, physique, and health.

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