Today marks our first strength training session!

High-intensity, short-duration, functional full body movements stimulate lean muscle development and help to promote a leaner, stronger body by stimulating a healthy dose of adaptive hormones like testosterone and human growth hormone. Strength training improves organ reserve (the capacity of organs to allow the body to cope with stress) which is particularly important as we age, accelerates fat loss, increases energy, and may help to ease symptoms of depression.

If you’re new to strength training start with body weight exercises, which are more than sufficient to promote lifelong fitness; if you’re an experienced weight lifter, make sure you’re sticking to functional, full-body movements and aim to keep your session under 60 minutes.

For today's workout, check out the Primal Essential Movements guide below and focus on finding which variation of each movement is best for your current fitness level, then do a set or two of each. It's a good idea to start an exercise journal to track your progress. Not only will this provide positive reinforcement as you get stronger, it's the best way to ensure sustained improvement and adequate recovery.

Don’t forget a good dynamic warm-up -- remember, if you don't have time to warm up, you don't have time to work out. Given that these strength sessions should only last 20-30 minutes, it should be too hard to find the time!