Get fit for life
with 20 minute strength
Benefits of 20 Minute Strength
✔️ Increases full body functional strength
✔️ Builds and maintains muscle
✔️ Increases bone density
✔️ Improves heart health
✔️ Improves sleep
✔️ Improves balance and coordination
✔️ Reduces risk of falls
✔️ Improves mood and energy levels
✔️ Improves cognitive function
✔️ Increases physical capabilities
✔️ Supports weight management
✔️ Reduces aches and pains
✔️ Supports metabolic health
✔️ Probably makes you a nicer person to be around 😉
What’s included
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12 weeks of follow-along workouts delivered by Matt & Cy! We show you different variations you can follow along with as well as guide you through how you can adapt the workouts to your level.
The programme is split into three phases. In each phase, you’ll complete three different workouts which you’ll repeat for four weeks.
Each phase builds on the last, with different movement patterns and workout structures added.
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In addition to the live demos and explanations for each exercise during the workouts, we provide additional in-depth tutorial for every exercise, empowering you to tackle movements confidently.
We’ll support you to find the perfect challenge that pushes you within your limits. Whatever your fitness level, we provide guidance so you can adjust every exercise to match your needs.
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Track your progress with the 20 Minute Strength Progress Tracker which you can update on your device, or print out and complete. This tool will help you to track your strength gains, monitor your workouts, and celebrate every milestone on the path to your goals.
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Join our private Facebook community group to connect with other 20 Minute Strengthers, ask questions and get tips and news.
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We share regular tips and guidance to all 20 Minute Strengthers to keep you motivated, make sure you’re getting the most out of the program and staying on track.
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We’re a small business on a mission to help people get the amazing benefits of strength training. We’re hugely grateful to everyone that signs up and are more than happy to support you with any technical or training questions you have!
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One-time payment, lifetime access.
Get unlimited lifetime access to 20 Minute Strength. Make strength training a life-long habit with efficient and effective workouts specifically for beginners, backed by healthcare professionals.
Customer reviews
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"Strength training in my 60s"
“I realised that (in my 60s) that I needed to raise my game to preserve muscle and balance.
Matt and Cy are great company and explain each exercise very clearly, with plenty of encouragement along the way.
As I move further through the 12 weeks, it seems an even smaller price to pay for the increase in confidence, energy and tone.”– Denise, 68
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“Friendly, well-planned and great value for money”
“I feel so much stronger already!! I really do. Fitter and stronger. And really happy about that!!
All the exercises are clearly explained, and harder or easier versions are also given, which is great. Matt and Cy are encouraging and clear and have just the right level of ‘push’, without being too hyped up!”
Minty, 60
we’re backed by healthcare professionals
We are proud that 20 Minute Strength has been developed based on strong research and strength programming principles. The workouts are short but effective!
20 Minute Strength is backed by doctors and physiotherapists to help improve strength and quality of life, regardless of your age.
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We have designed 20 Minute Strength specifically for complete beginners as well as those who haven’t done any strength training in a while.
We guide you through the exercise and encourage you to go at your pace while aiming to gradually build up the difficulty. We like to think we’re very motivating but not pushy!
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You’ll need a long resistance, or ‘pull-up’ band, and a sturdy chair.
You may also want to use dumbbells or any other objects you have around the house that you can use as weights to make some of the exercises harder (which we strongly recommend including as you seek out that next level of challenge).
Aside from that, you will need some floor space and an exercise mat for a bit of extra cushioning 🧘🏻♀️
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Yes! 20 Minute Strength can be done from anywhere. Most people enjoy doing them from home.
You can also follow the program in the gym, outdoors in nature, in a meeting room in your office, on a rooftop, on a beach, in the rainforest… as long as you have the equipment you need and access to the follow-along videos.
The choice is yours 😉
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You can complete your workouts whenever suits you. It's always nice to start your day with 20 Minute Strength but some people prefer to squeeze it in on their lunch break or just after work. It’s not the ‘when’ that matters, just the fact that you get it done!
Aim to complete all three workouts in the week. For example, you could do your first workout on Monday, your second workout on Wednesday and your third on Friday. Eventually, if you feel like you can do more than three per week, figure out which day you could realistically add a workout into. Remember, start slow and build it up gradually.
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Absolutely! If you’re currently participating in sport, and looking to build strength to reduce your injury risk, improve your performance or just get the health benefits of strength training alongside your sport, then 20 Minute Strength can be a really great and manageable way to achieve this. The programme is challenging enough to get your significant strength benefits, but also isn’t all-consuming so you stay energised for the sports and activities you love.
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First things first, if you currently have a new or long-standing injury we’d recommend you see a healthcare professional before starting any form of strength training. Once you are given the all-clear, we simply suggest exercising (no pun intended) caution. Of course, you shouldn’t feel any pain when taking part in 20 Minute Strength. If you are feeling some discomfort or pain, this may just be a sign that your body is not quite ready for that level of intensity. You can simply scale it back a bit, reduce the weight, try the regressed variation of the exercise that we demonstrate before we jump into our working set, or simply reduce the range of motion (i.e. the extent to which you move in an exercise) to a point which is comfortable and pain-free. From there you can gradually build up the intensity over the coming weeks, which may even help protect you against future injuries.
Remember, this programme is all about safely and effectively building up your strength over time. We’re in no rush to recover from an injury. Even though you can do something, doesn’t mean you should, so take your foot off the gas and you can build back up stronger than ever before.
We’ve also created an exercise library where we demonstrate the exercises we cover in 20 Minute Strength, plus we explain the different variations of the exercise you can do to make it easier, harder as well as some alternatives if you cannot perform the exercise for whatever reason. You can access this on our YouTube channel here.
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Once you complete the 12 weeks, you can start again from Day 1 of 20 Minute Strength at your new level of strength, mobility and level of confidence. The way that we have set up the programme means that you get out as much as you have put in and that you can continue to repeat this programme over and over, getting stronger and stronger. Just make sure you continue to challenge yourself by choosing more challenging variations or adding more resistance as you get stronger.
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You can follow us on Instagram on @mattandcy and join our mailing list which you can sign up for by entering your email in the text box on our homepage. We provide regular tips on health and fitness, how to squeeze exercise into your busy life and just general content about what we are up to and working on.
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You can reach out to us via the contact form and we’ll get back to you as soon as possible.