How To Train With A Busy Schedule

If you’re like most of our adult clients, you have a busy schedule. Work, family, and kids are all competing for your time, and starting can feel daunting.

But the truth is, you don’t need to spend hours every day at the gym to see significant results. Just a few efficient workouts and some physical activity will make a big impact on your health and fitness. We’re talking as little as five to eight hours per week. Let’s break down a simple training strategy for those short on time.

Training

You need to train. If you look at the research on longevity, increasing and maintaining muscle mass is crucial.

The good news is that these workouts don’t have to be intense marathons; a focused 45- to 60-minute session three days per week is plenty for most people.

Our idea of a well-rounded training plan includes:

1. Strength Training: Choose full-body compound movements like squats, deadlifts, presses, and rows. These exercises target multiple muscle groups at once, providing maximum results in minimal time.
2. Mobility: Chances are you sit all day at work or in a car. Adding in a mobility component can make a big difference and help you feel less stiff and restricted.
3. Low-Level Plyos: We’re thinking about longevity, foot reactivity, and power matter for a healthy life as we age. Incorporating some low level plyos will help keep a little bounce in your step.

These three days of dedicated training are the foundation. They can fit into your schedule without consuming a lot of time and provide a framework to build from.

Get Moving

In addition to your three weekly workouts, add some form of aerobic exercise, like biking, running, walking, or swimming.

If you want to make it more fun, play a sport. Whether it’s pickup hockey, basketball, soccer, tennis, etc sports make staying active feel less like a chore. There’s no reason why play should be reserved for just kids.

Your goal to start is to add about two to four hours of aerobic exercise per week. Find an activity you enjoy, and it will feel less like a requirement and you’ll be more likely to continue.

Set Yourself Up for Success

Knowing how busy life can get, the trick to staying consistent is planning. If you want to increase the likelihood of following through, you need to reduce the friction. Make it as easy as possible and save your willpower for avoiding late night snacks.

Here are a few practical ways to make sure you get your workouts done:

Avoid the Couch Trap: If you’re heading home after a long day, you might feel tempted to relax on the couch, making it less likely you’ll make it to the gym. Instead, pack your gym bag and leave it in the car. Head straight to the gym after work, even if you’re tired. Once you’re there, you’ll find the energy.
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Train Before Work: If your workday is unpredictable, consider getting your workout done in the morning. By starting your day with exercise, you ensure it’s completed before any work obligations or unexpected plans can interfere.
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Find a Training Partner: Accountability goes a long way. We’re far less likely to cancel on a training partner than we are on ourselves and it can be the push me need to get to the gym when we don’t feel like it.

A Little Planning, Huge Results

There’s no doubt that getting started will take a little bit of planning and preparation, but the positive impact on your health, productivity, and well-being will make every effort worthwhile. The alternative Is that you wait until something happens to make a change, which will be much more difficult then.

Ultimately, the best workout plan is one you’ll stick to. Start slow, keep it simple, and hold yourself to a standard.

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if you want some help getting started Book A Call with a GRP Coach, we'd love to learn about your goals.

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