Can You Get Strong in Just 3 Months?
Are You Strong Enough?
Happy St. Patrick’s Day
Are you feeling the luck of the Irish today?
The calendar tells us that spring officially starts on Friday!
And while it might feel unlucky to say this before spring has even arrived - Summer is only three months away.
And all of summer’s fun outdoor adventures and activities will be here before we know it.
Hiking
Long bike rides
Swimming
Travel
Gardening
Beach walks
What are YOUR favorite summer activities?
Now imagine if your body didn’t feel strong enough—or you lacked the confidence—to fully participate in those things.
Right now, you can make sure that never happens.
This issue is your spring season gameplan.
Why This Matters
The goal of working out and eating well isn’t to become perfect at either—it’s to build a body that’s strong, resilient, and energetic enough to handle whatever life throws your way. And the good news is, three months is plenty of time to start creating real, meaningful change.
FITNESS SIMPLIFIED
When you realize summer is coming, it’s easy to feel tempted by intense programs promising fast results.
But the truth is that lasting results takes time.
Fitness Tip to be Ready by Summer
Start Simple & Build Momentum
With steady effort, most people begin to feel a difference in about three weeks and see noticeable changes in about three months.
That timeline happens to align perfectly with where we are right now.
So instead of rushing or trying shortcuts that sabotage your progress, focus on consistency.
Start with simple, no-equipment full-body, strength workouts that fit easily into your day.
Gradually building strength helps your body adapt safely, while creating the foundation for the stronger, more capable body you want by summer.
The key isn’t intensity.
The key is showing up consistently.
This workout is the EXACT type of routine that can easily be done consistently.
Full Body Beginner Strength Training Workout
- Glute Bridges (10 reps): Begin on your back, push up through your heels to lift your hips and then lower them back down with control.
- Bear Crawls (10 reps): On your hands & knees, lift your knees to hover off the floor while exhaling to brace with your core. To increase difficulty, cycle through lifting one limb off the floor at a time.
- Bent-Over T’s & W’s (10 reps): Stand in a bent-over position. Squeeze your upper back muscles while pulling your arms out straight to make a “T” and then with bent elbows to make a “W”.
- Alternating Side Split Squats (10 reps): With feet wide, sit back into one hip, then push through that thigh to stand back up. Maintain posture by squeezing your elbows back during this movement.
- Single-Leg Deadlift (10 reps): Hinge over with a slightly bent standing knee and attempt to touch the floor with the opposite hand, while lifting other leg as counterbalance. A chair or wall can be used for stability if necessary.
Extra Tip: If you’re just getting started, you can simply do this set of exercises one time through before you head out for a 10–15-minute walk. Gradually build up to doing this circuit of exercises 3-4 times through.
Did You Know...
- It’s wise to ease yourself into better consistency with a simple weekly schedule. Try this 👉Day 1: strength training; Day 2: mobility training; Day 3: cardio (walking or cycling); repeat this pattern for Days 4-6. Take Day 7 off.
- The key to seeing progress over time is to keep your body guessing. Your routine should become harder from one week to the next (i.e. more sets & reps). Then, you should switch things up completely (with new exercises) every 4-6 weeks.
- There’s help to be had if creating a good, results-driven program for yourself feels overwhelming. Leave it to the professionals and just follow a really solid program, like Jumpstart 30!
NUTRITION SIMPLIFIED
When people decide to improve their nutrition, they often fall into the trap of CATT: Change All The Things.
But that’s relying too much on to carry you through when it becomes overwhelming.
Nutrition Tip to be Ready by Summer
Employ the “Just One Thing” Strategy
Yes—there are a myriad of ways to improve your nutrition.
But, trying to overhaul everything at once usually backfires.
Instead, ask yourself: “What ONE THING could I do a little bit better?”
Eat more vegetables?
Choose leaner proteins?
Drink more water?
Cut back on sweets?
Avoid processed carbs?
Drink fewer adult beverages?
Eat smaller portions?
Although you’re probably thinking “Yep, I need to work on all of that”…
Choose just one.
(Maybe even start with the easiest one, like drinking more water.)
Focus on doing that ONE THING consistently for at least three days—ideally one full week—before you add in one more nutrition habit to work on.
Small changes done daily create more progress than massive overhauls that last only a week.
Need a healthy meal idea?
Nothing says spring better than this simple, yet delicious chicken salad. Try it today!
Easiest Chicken Salad
More ideas for your ONE Nutrition THING:
- Challenge yourself to drink 12+ ounces of water before having your morning coffee or tea.
- Top lean protein options are beef & pork cuts with loin in the description, as well as chicken breast, shrimp, scallops, fish plus lentils and beans.
- Stock up on easy to grab-and-go snacks like jerky, cheese sticks, pre-cut veggies & fruits.
MINDSET SIMPLIFIED
Quick fixes and extreme plans rarely work.
And they can actually be harder on your body in midlife, when recovery and resilience aren’t quite the same as they were in your 20’s.
The good news?
You don’t need extreme.
You just need consistent forward progress.
Three months is plenty of time to build strength, improve energy, and feel more confident in your body.
So instead of sprinting toward unrealistic goals, commit to being on Team Tortoise.
✅Slow.
✅Steady.
✅Intentional.
Because when it comes to health and longevity, the tortoise wins every time.
Mindset Tip to be Ready by Summer
Join Team Tortoise
THE TAKEAWAY
Summer will be here before you know it, and the habits you start today will shape how strong, energized, and confident you feel when it arrives. As the Irish toast says, “Sláinte!”—to health! Then don’t just rely on luck—instead, focus on small improvements, stay consistent, and let the next three months quietly build the strong, capable body that’s ready for every adventure ahead.
- Start Simple & Build Momentum
- Employ the “Just One Thing” Strategy for Nutrition
- Join Team Tortoise
ADDITIONAL RESOURCES
Self Care Simplified podcast
SELF CARE SIMPLIFIED PODCAST EP 312. Strength Training for Women over 40 - How to Get Started
SELF CARE SIMPLIFIED PODCAST EP 196. Quick Tips for Easier Portion Control
SELF CARE SIMPLIFIED PODCAST Portion Control: Never Count a Calorie Again!
SPECIAL RESOURCE
Want to get started with strength training, but unsure where to begin? Follow along with me in this 15-minute routine that will lay a solid foundation to begin your journey to a stronger summer.
Strength Training For Absolute Beginners - 15 Min Follow Along
Until next week... Be strong
