Prevention.com has a good article on the benefits of daily strength training.
You can use light weights or resistance bands for just 10 minutes a day.
Some conclusions reached by the author:
I felt stronger as a whole.
As someone who already works out at least five days a week, I was skeptical that 10 minutes a day could have any significant results. But when I headed to a barre class toward the end of this experiment and totally crushed it (without feeling much soreness the next day), I knew my efforts were paying off—normally barre class destroys me. In particular, I noticed that my arms were stronger and more sculpted, and my hips didn’t feel quite as weak (runner problems). I also swear I can see more ab definition from doing so much regular core work as opposed to none ever (except when I did this daily plank challenge.)
The Verdict: For someone who isn’t looking to achieve CrossFit-level power, I think 10 minutes of strength training per day is plenty to gain strength and even out muscle imbalances. And it’s a great jumping-off point if you decide to push yourself further once you have a solid foundation and master proper form. As for me, I’m definitely going to keep up this routine in the hopes that it’ll make me a better, less injury-prone athlete—but I’ll stick to just 10 minutes, thanks.
Light daily strength training can be a balance with our Step Up walking program!