Strength Training While Working: The 13 Best Ways to Fit it Into Your Busy Schedule

It can be tough to find time to fit in a workout when you’re juggling a job and other responsibilities. But don’t worry, you don’t have to give up your strength training goals just because you’re busy! In this blog post, we will discuss some of the best ways to perform strength training while working. We’ll also provide tips on how to make the most of your time so that you can reach your fitness goals. Let’s get started!

1. Get up earlier in the morning

If you’re struggling to find time to work out, one solution is to get up earlier in the morning and squeeze in a quick workout before heading to your job. This can be tough if you’re not used to getting up early, but it’s worth it! You’ll feel more energized throughout the day and you’ll be able to stick to your workout routine.

2. Take a break during your lunch hour

If you’re not a morning person, another option is to work out during your lunch break. This can be tough if you have a long commute, but it’s doable if you plan ahead and pack your gym bag the night before. You can also try working out after work, but this can be difficult if you’re tired from a long day.

3. Join a fitness class that meets after work

If you’re looking for a more structured workout, consider joining a fitness class that meets after work. This is a great option if you want to be held accountable to someone other than yourself. Plus, it’s a great way to meet new people and make friends who share your fitness goals. A fitness buddy can also help motivate you to stay on track.

4. Use your vacation days to take a fitness retreat

If you have some vacation days saved up, consider using them to take a fitness retreat. This is a great way to focus on your fitness goals without distractions from work or home. A fitness retreat can also be a great way to meet new people and learn about different workout routines.

5. Invest in some home exercise equipment

If you’re serious about your fitness goals, invest in some home exercise equipment. This way, you can work out whenever you have some free time, even if it’s just for a few minutes. A home gym is also a great option if you don’t like working out in public. Inexpensive home gym equipment includes dumbbells, resistance bands, and an exercise mat.

6. Make a schedule and stick to it

One of the best ways to make time for strength training is to create a schedule and stick to it. This can be difficult if your job is demanding, but it’s important to try. You can also ask your family or friends for help in sticking to your schedule.

7. Find a workout partner

If you’re struggling to find motivation, consider finding a workout partner. This can be someone who has similar fitness goals as you or someone who is more experienced and can help you learn new exercises. A workout partner can also help hold you accountable for your fitness goals.

8. Hire a personal trainer

If you’re really struggling to find time to work out, consider hiring a personal trainer. A personal trainer can create a customized workout plan that fits your schedule and fitness goals. They can also provide motivation and support to help you reach your goals.

9. Take advantage of technology

There are many great fitness apps and online programs that can help you work out at home. These can be great options if you’re short on time or if you don’t like working out in public. Some popular fitness apps include Peloton, Nike Training Club, and FitbitCoach.

10. Set realistic goals

It’s important to set realistic fitness goals so that you don’t get discouraged. If you’re new to strength training, start with small goals and build up from there. You can also break your goals down into smaller, more manageable pieces. For example, if your goal is to lose 20 pounds, focus on losing five pounds first.

11. Don’t be afraid to ask for help

If you’re struggling to find time to work out, don’t be afraid to ask for help. You can ask your family or friends for support in reaching your fitness goals. You can also hire a personal trainer or join a fitness class.

12. Have patience

It takes time and effort to see results from strength training. Be patient and don’t give up if you don’t see results immediately. Remember that consistency is key, so keep at it and eventually, you will see the results you’re looking for.

13. Reward yourself

After reaching a fitness goal, reward yourself with something that isn’t food-related. This can be something like a new workout outfit, a massage, or a day off from your workout routine.


There are many great ways to fit strength training into your busy schedule. Some tips include finding a workout partner, investing in home exercise equipment, and taking advantage of technology. It’s also important to set realistic goals and have patience while you’re seeing results. Remember to reward yourself after reaching your fitness goals!