A simple vegan fitness plan that actually builds strength

When I left finance at 36, I was exhausted in every way a person can be exhausted. My body felt like it belonged to someone else.

I'd spent years sitting in conference rooms, running on caffeine and adrenaline, and the idea of building physical strength felt almost laughable. But something shifted when I went vegan and started trail running. I discovered that my body was capable of so much more than I'd given it credit for.

Now, at 44, I'm stronger than I was at 24. Not in a flashy, Instagram-worthy way, but in a functional, sustainable way that serves my actual life. And I've learned that building strength as a vegan doesn't require complicated protocols or a degree in nutrition science.

It requires consistency, adequate protein, and a plan simple enough that you'll actually follow it.

Why simplicity wins

Here's what I've noticed after years of experimenting: the best fitness plan is the one you'll actually do. I've tried elaborate split routines and detailed periodization schemes. They worked, until life got busy and I abandoned them entirely. The all-or-nothing approach that served me in finance? Terrible for sustainable fitness.

What works is a framework flexible enough to bend with your life but structured enough to drive progress. Three to four days of strength training per week, focusing on compound movements that work multiple muscle groups at once.

Think squats, deadlifts, rows, presses, and pull-ups. These exercises give you the most return on your time investment, and they translate to real-world strength.

Can you feel strong carrying groceries up three flights of stairs? Can you hike a steep trail without your legs giving out? That's the strength I'm interested in.

The basic weekly structure

My approach is straightforward. Two upper body days, two lower body days, with at least one rest day between sessions working the same muscles. On upper days, I focus on pushing movements (like overhead presses and push-ups) and pulling movements (like rows and lat pulldowns). On lower days, it's squats, lunges, deadlifts, and hip hinges.

Each workout takes about 45 minutes. I do three to four sets of each exercise, eight to twelve reps per set, resting about 90 seconds between sets. Nothing revolutionary.

But research consistently shows that this moderate-rep range is effective for building both strength and muscle size, especially for people who aren't competitive athletes.

The magic isn't in the specific exercises. It's in showing up week after week and gradually increasing the challenge, whether that means adding weight, adding reps, or improving your form.

Fueling strength on plants

Let's address the protein question, because I know it's coming. Yes, you can absolutely build strength on a vegan diet. The key is being intentional about your protein intake rather than assuming it will take care of itself.

I aim for roughly 0.7 to 1 gram of protein per pound of body weight on training days. That sounds like a lot, but it's manageable when you build meals around protein-rich foods: tempeh, tofu, seitan, legumes, and high-protein grains like quinoa.

I also use a plant-based protein powder after workouts, not because it's magic, but because it's convenient.

Studies have found that plant proteins can support muscle building just as effectively as animal proteins when total protein intake is adequate. The body doesn't care whether your amino acids came from a chicken or a chickpea. It just needs enough of them.

Recovery is part of the plan

In my finance days, I treated rest like weakness. Now I understand it's where the actual adaptation happens. Your muscles don't grow while you're lifting weights. They grow while you're sleeping, walking, stretching, and letting your body repair itself.

I prioritize seven to eight hours of sleep. I take rest days seriously. On those days, I might do gentle yoga, take a long walk, or simply do nothing fitness-related at all. This was hard for me to accept at first. My achievement-oriented brain wanted to do more, always more.

But here's what I've learned: pushing through fatigue doesn't make you tougher. It makes you injured, burned out, or both. What's your relationship with rest? Do you see it as earned, or as something you have to justify?

Progress without obsession

I track my workouts in a simple notebook. Nothing fancy. Just the exercises, weights, and reps. This lets me see progress over time without becoming obsessive about numbers. Some weeks I lift heavier. Some weeks I don't. The trend matters more than any single session.

I've also learned to measure progress in ways that don't involve a scale or a mirror. Can I carry heavier bags of potting soil? Can I keep up with Marcus on a steep hike without gasping? Can I hold a plank longer than I could six months ago? These functional markers tell me more about my actual fitness than any number ever could.

Strength building is a long game. It rewards patience and punishes impatience. After years in a career that demanded immediate results, learning to trust a slow process has been its own kind of growth.

Final thoughts

If you're new to strength training or returning after a break, start lighter than you think you need to. Master the movements before chasing heavy weights. Find a routine simple enough that you won't abandon it when life gets complicated, because life will always get complicated.

Building strength on a vegan diet isn't about proving anything to anyone. It's about discovering what your body can do when you feed it well, challenge it consistently, and give it time to adapt.

The strength you build in the gym has a way of showing up in the rest of your life too. In how you carry yourself, in your energy, in your quiet confidence that you can handle hard things.

That's the kind of strength worth building.