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Think you’re too busy to strength train at work? Try this quick and uncomplicated guide
Sep
Do you sit at a desk all day and then feel exhausted, your back hurts, and the last thing on your mind is exercise? I get it. But working at a desk can be deadly, so regular the force breaks during the working day is vital for your health and well-being.
Strength training at work may seem like a strange idea, but it’s one of the best things you can do to protect your health and ease stress. side effects sedentary work.
Still not sure if you feel like pumping iron in the office? I’ve got your back. As a clinical exercise physiologist, my research focuses on finding fresh and inventive ways to raise participation in strength training among the general population.
If you want to improve your mood, energy levels, concentration and reduce the risk of long-term health problems then read on.
Step 1: Week One and Two
Try the following exercises using only your body weight.
The first few weeks are designed to build confidence in your movement patterns in preparation for adding weights to your training in week three.
These five exercises don’t require any furniture or walls, so you can avoid the awkwardness of having to apply a wall near a coworker’s desk. They’re all done standing up, so there’s no need to lie on the floor if you’re in a shared office.
One set = 12 reps and one minute rest. Repeat with each of the five exercises.
Over the next few weeks, you’ll do two or three sets. Fit strength breaks into your day, doing one set of each of the five exercises at the end of each hour—or between meetings.
You should take a break from the screen every hour Either way, set the timer for 50 minutes and take a strengthening break.
So the first two weeks of your strength training will look like this:
Repetitions – 12
Sets – start with one, gradually raise to three
Exercises – Five
Weight – body mass
Frequency – twice a week
Step 2: End of Week 2
Buy yourself some equipment, like a kettlebell or a pair of dumbbells. Store it safely near your desk, but where you can see it as a reminder. This purchase is one of the best investments you can make in your health.
Skip the one to three kilo pieces, you’ll grow out of them quickly. Choose a weight you can grow to in the next four to six weeks.
If you can, try out a weight in a store. If you can do 12 or more reps with it, it’s too airy.
Can’t you lift it off the shelf? It’s too weighty – for now.
Can you do two to eight reps with good form and a modicum of effort? That’s what you take home.
Step 3: Weeks Three to Eight
Add equipment to the exercises you did in step one. For example, the squat now becomes squat with a cupRepeat five exercises using the equipment for four to six weeks.
Once you can easily complete 12 reps correctly, you’ll be ready to raise the difficulty level in step four.
Your routine for weeks three to eight should look like this:
Repetitions – two to twelve (the last repetition should seem hard to perform with correct form)
Sets – two to three
Exercises – the same five exercises
Weight – any external weight
Frequency – twice a week
Step 4: Week Eight and Beyond
Find slightly heavier equipment than what you used in step 3.
The goal of strength training is to get stronger, and to do that, you need to practice lifting heavier weights every four to six weeks. This is called progressive overload.
There are other ways to overload or challenge your muscles—for example, by increasing the number of sets or the complexity of the exercise—but when it comes to strength breaks throughout the workday, adding weight is the most effective and capable method.
From week eight onwards, your strength training plan should look like this:
Repetitions – two to twelve (the last repetition should seem hard to perform with correct form)
Sets – two to four
Exercises – the same five exercises
Weight – any external weight, but slightly more than in step three
Frequency – two to three times a week
That’s all!
By starting strength training for the first time, you can gain strength relatively quicklyHowever, as you gain more experience and approach your genetic potential, you will need more consistent effort to gain and maintain strength.
In my experience, beginners tend to add more reps when strength training becomes too uncomplicated, and some even do sets of 50 reps or more. However, if you want to build and maintain strength, keep the reps much lower by increasing the weight or load.
Adding weight (instead of reps) can also seem easier. Although you’ll be working tough to lift something weighty, you’ll only be lifting for a few reps before taking a one- to three-minute break between sets—and the heavier the weight you lift, the longer break it should be.
Strength training also gives immediate benefits. Power breaks provide an immediate boost of energy for our immune system, happiness, productivity – and you should even sleep better.
We know that having a high level strength is the key to a happier, healthier and more independent life, so remember to boost your strength now to invest in your future.
