JoinMyLife Club delves into the art of maximizing your workout efficiency for individuals with hectic schedules. Discover strategies to maintain strength training and overall well-being, even when time is limited.
Balancing Life and Exercise: In a fast-paced world, fitting in a comprehensive workout routine can be challenging, especially for individuals like Alicia, a 46-year-old, working, divorced mother of two with shared custody. She acknowledges the desire to exercise but laments, “I just don’t have the time. It takes me more than two hours to go to the gym, change, warm up, follow a one-and-a-half-hour training plan, shower, and get dressed again.”
The key to a successful workout plan lies in tailoring it to an individual’s context. Balancing work, family, leisure, and self-care, including physical exercise, may seem daunting, but it is achievable.
Addressing Time Constraints: Alicia’s predicament is not unique; lack of time is one of the most commonly cited barriers for discontinuing exercise programs. Recent research, like a study published in the journal Sports Medicine, recognizes this issue and seeks solutions. While strength training offers numerous health benefits, including improved functional capacity, reduced cardiometabolic risk, and overall well-being, the question remains: Can it be done effectively and efficiently in less time? Understanding how to design programs that reduce time without compromising results could encourage more individuals like Alicia to participate consistently.
Frequency and Volume: Two of the most critical variables in making exercise fit into a tight schedule are frequency and volume. Notably, total weekly training volume appears to be more crucial than frequency. While general guidelines suggest training 2-3 times per week, this target can deter those who find it challenging to visit the gym multiple times a week. Emerging research indicates that similar results can be achieved with once-weekly training when total weekly volume is matched. A recent meta-analysis found no strong evidence that frequency significantly impacts muscle hypertrophy when training volume is equated. To save time, it may be more beneficial to focus on achieving sufficient weekly training volume rather than adhering strictly to a specific training frequency. This approach offers practical flexibility, enabling individuals to choose a frequency that aligns with their schedule. Some may opt for shorter training sessions spread throughout the week, while others may prefer one longer session.
