Sami Clarke’s Guide To Smarter Strength Training (& It Only Takes 30 Minutes)
I first started following certified fitness trainer Sami Clarke over eight years ago, but I really connected with her during the pandemic. When gyms were closed and routines felt upside down, Sami was posting 30-minute follow-along workouts on IGTV. I’d prop up my laptop, crank up the volume, and my mom and I would do the workouts together in our living room.
There was something about those workouts that created a sense of connection we were all craving. It wasn’t just about getting through a workout; it was about showing up, together, from wherever we were. And that spirit of community has only grown since.
Through her platform FORM, Clarke has built an entire movement around this philosophy, helping women worldwide embrace intentional movement and a more compassionate path to strength. Beyond the digital space, FORM’s pop-up events (which I will be attending this Friday in Venice, CA!) have brought that same energy to life—offering a chance to connect face-to-face and move together.
When I sat down with her, I wanted to understand how her philosophy has evolved, and why the secret to feeling your best might actually be doing less.
From all-out effort to intentional movement
When Clarke first started training, her workouts looked like how so many of ours once did: long hours at the gym, equating effort with worth. But over time, that approach began to shift.
“When I first started training, I was all about spending hours in the gym,” Clarke recalls. “Over time, I realized that consistency matters more than intensity, and you can get an effective workout in just 30 minutes.”
Instead of chasing exhaustion, she began chasing balance, realizing that the most transformative results come from showing up consistently, not sporadically burning out.
“Now, my approach is about moving with intention, listening to my body, and building a sustainable, repeatable routine,” she says. “It’s quality over quantity: short, purposeful sessions that honor recovery and fit into my life.”
Fitness stopped being something to get through and became something to come home to.
It’s quality over quantity: short, purposeful sessions that honor recovery and fit into my life.
The power of 30 minutes
Clarke’s 30-minute workouts are her signature for a reason. They’re efficient, balanced, and built for real life—the days when you’re juggling work, family, or energy dips but still want to feel good in your body
“In just 30 minutes—or less—you can cover all the essentials: compound strength moves, a bit of cardio, and some Pilates-inspired work that leaves you feeling stronger, energized, and ready for the day,” Clarke says.
It’s an approach that strips away the guilt and pressure around what a “real” workout should look like. “Small wins add up,” she reminds us. “Momentum comes from simply showing up.”
That’s what Clarke’s approach really comes down to: you don’t need an hour. You just need to start.
Momentum comes from simply showing up.
Prioritizing progress *without* sacrificing rest
Clarke’s approach to progressive overload, the principle of gradually increasing challenge to build strength, is equally mindful. She encourages her community to build slowly, not sprint toward results.
“Progressive overload should feel like a gentle, sustainable climb, not a sprint,” she explains. “I focus on micro-progressions—slightly increasing weight, adding a rep, or adjusting tempo. I listen to my body and adjust intensity based on how I’m feeling.”
This kind of training honors both the body’s need for challenge and its need for recovery, which she does through restorative movement, stretching, and getting enough protein. “The goal is steady, long-term progress—not burnout.”
The goal is steady, long-term progress—not burnout.
Grace over perfection
But Clarke is the first to admit that even the most dedicated routines can fall off track. Her approach when they do? Grace, not guilt.
“I remind myself that it’s normal; falling out of routine is part of the process,” she says. “When it happens, I pause, breathe, and do a short reset—maybe a 10-minute meditation, a quick movement session, or making a simple, nourishing meal. I come back to my why and set a small, manageable goal.”
It’s simple advice that often gets lost in the noise of “no days off” fitness culture: you can challenge yourself and rest. You can want to get stronger and give yourself grace.
Clarke’s message is a reminder that progress doesn’t have to be linear, and that real strength includes knowing when to rest, reset, and begin again.
“Trust the process and listen to your body’s wisdom,” she says. “Your self-worth isn’t defined by how much you lift or how many workouts you do. Focus on building sustainable habits you can maintain for years, not just months.”
The takeaway
Clarke’s version of strength isn’t about chasing exhaustion—it’s about finding what actually works for you and sticking with it. Her approach is proof that shorter workouts, done consistently, can have just as much impact as long, grueling sessions. It’s not about doing more; it’s about doing what feels sustainable.
For me, that’s been the biggest shift. I used to think a workout only “counted” if it left me completely drained. Now, I know that showing up for 30 minutes and moving with intention is enough—and often better.