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Strength 3× a week challenge
Three short strength sessions a week for a month.
About this challenge
Guidelines suggest a couple of strength sessions a week, and this challenge nudges you to three short ones — bodyweight, bands or weights, whatever you have. Muscle is protective as you age and makes everything else easier, and the sessions do not need to be long: 20–30 focused minutes, three times a week, beats an hour you dread and skip. Frequency you can keep is the whole trick.
How to join
Joining takes under two minutes: create a free TempoLife account, open Challenges in the app, and tap join. From then on your progress is tracked automatically — no manual logging of every step or hour — and you take your place on the public leaderboard, which is where the motivation really kicks in.
Tips to actually finish it
| # | Make it easier |
|---|---|
| Tip 1 | Pick a handful of basics — squat, hinge, push, pull — and repeat them. |
| Tip 2 | Add a little each week: one more rep, a touch more weight. |
| Tip 3 | Book the sessions in your calendar like any other appointment. |
Leaderboard
The leaderboard fills up as people join and log their progress in the app. Join now and you could be first on the board.
Other challenges
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The classic. Hit five figures on your step count, every day.
8 hours of sleep
Give yourself a proper sleep window every night for a month.
No added sugar for 30 days
Cut the added sugar. Keep the fruit. See how you feel.
Drink more water
Build a simple hydration habit that sticks past the challenge.
Walk every day
A daily walk of any length. The streak is the point.
30 days no alcohol
A month off the drink. Sleep, mood and wallet usually thank you.
Source: TempoLife challenges. General wellbeing goals, not medical advice; check with a doctor before big changes. · checked 2026-09-04
Frequently asked questions
How do I join the strength 3× a week challenge?
Create a free TempoLife account, open Challenges, and tap join. Your progress is then tracked automatically and you appear on the leaderboard.
How long does it last?
4 weeks. You can restart it whenever you like, and streaks carry the motivation.
Is it suitable for me?
These are general wellbeing goals, not medical advice. If you have a health condition or the change is significant, check with a doctor first.
Join the strength 3× a week challenge
Create a free TempoLife account, join in seconds, and let the app track every step of it.