During the workday yesterday, I recall thinking I wanted to get a workout in at the gym. I created a list of exercises that are very good for those that practice jiu jitsu. I picked three different ones for this particular workout: split squats, glute bridges, and bent-over barbell rows.
By keeping my workout simple, I was able to get in and out of the gym with workout and shower in about 30 minutes. Many of my bike rides and runs are much longer. Strength training doesn’t need to be.
If you would like to include some strength training in your life, I would encourage you to do a little research into the exercises that are specific to what you would like to build strength in (I did basketball specific workouts when I was playing a lot of pick-up). There are plenty to choose from if you’re just wanting to build strength in general.
Choose three or four and do 3-5 sets each, choosing weight where you can start with 12-15 reps, and finishing each set with a weight where you can do 8-10.
Then get out of the gym and get on with your life.