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Weightlifting Club Newsletter - Edition #8

Diego Briseño Carrillo - Tuesday, January 27
 Must Read 
Hey there, lifters!

Finals are here, and yeah, we get it. Between studying, projects, and surviving on coffee, training can easily fall to the bottom of your list. But here's the good news: A little training is infinitely better than none.

A recent study conducted by Dr. Ryosuke Ando from the Univeristy of Tokyo found that just five minutes a day of simple bodyweight excercises: squats, push ups, sit backs and heel drops led to around 10% strengh gains, better endurance, and improved flexibility in just four weeks.

Even short, low- volume workouts help you stay consistent, boost focus, and protect your progress.
So this week we're reminding you: something > nothing.

Study Highlight:

In this 2025 study, 22 untrained adults performed one set of four exercises daily for only five minutes. The results?

  •  Strength increased by ~10%

  • Participants could do 5 more push-ups and 10 more sit-ups

  • Flexibility improved

  • Resting heart rate dropped by 3 bpm

  • 83% kept exercising after the study ended

💡 The takeaway: Even minimal effort keeps your body and mind in the habit — and that’s what matters most during exam season.

Quick Exam-Week Routine (5–10 minutes MAX)

No time? No excuses. Try this anywhere:

  1. Bodyweight Squats – 2 sets x 15 reps

  2. Push-Ups – 2 sets x AMRAP (as many reps as possible)

  3. Plank Shoulder Taps – 2 sets x 30 seconds

  4. Heel Raises – 2 sets x 20 reps

  5. Wall Sit  – 2 set x 45 seconds hold

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💭 Quote of the Week

“It does not matter how slowly you go as long as you do not stop.”
— Confucius

Keep going, lifters. One short workout at a time  you’ve got this.

The IE Weightlifting Club Team
📸 Follow us on Instagram: @ieweightliftingclub

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