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ACTIVITY | RESISTANCE TRAINING | 20 WAYS TO INCORPORATE RESISTANCE TRAINING INTO YOUR ROUTINE
ACTIVITY
RESISTANCE TRAINING
Jun 12, 2024
Integrate resistance training seamlessly into your daily life by performing body-weight exercises during breaks, using resistance bands at your desk, or engaging in short, targeted workouts at home. Even routine activities like gardening or carrying groceries can become effective resistance training opportunities. By incorporating these strategies, you can improve your strength and fitness without requiring dedicated gym time, making exercise a natural part of your day.
START THE MORNING WITH BODY-WEIGHT EXERCISES
Incorporating body-weight exercises like push-ups, squats, and planks into your morning routine can kickstart your metabolism and set a positive tone for the day. These exercises do not require any equipment and can be performed at home, making them convenient for a busy schedule. A short 10–15-minu...
USE RESISTANCE BANDS AT THE DESK WHILE WORKING
Keep a set of resistance bands at your desk to integrate strength training into your workday. Simple exercises such as seated rows, leg extensions, and arm presses can be done during breaks. These activities not only help build muscle but also reduce the strain caused by prolonged sitting, improving...
INCORPORATE SHORT AND EFFECTIVE HOME WORKOUTS
Schedule brief but effective resistance training sessions at home, focusing on different muscle groups each day. You can perform exercises like lunges, push-ups, and bicep curls using minimal equipment like dumbbells or just your body weight. Even as brief as 15-20 minutes, these short sessions can...
TURN REGULAR HOUSEHOLD CHORES INTO WORKOUTS
Transform routine household tasks into resistance training opportunities. Activities like vacuuming, gardening, and carrying groceries can double as workouts. For instance, lifting heavy grocery bags can be similar to weightlifting, and scrubbing floors can engage your core and upper body muscles. T...
ENGAGE IN ACTIVE COMMUTES BY WALKING OR CYCLING
Incorporate resistance training into your commute by walking or cycling to work if possible. Using a backpack with some added weight can increase the resistance and turn a simple walk or ride into a strength-building session. This method saves time and contributes to your daily fitness goals. Active...
PARTICIPATE IN A STRUCTURED GROUP FITNESS CLASS
Participate in group fitness classes focusing on resistance training, such as HIIT or regular circuit training. These classes provide structured workouts led by professional trainers, ensuring you perform exercises correctly and effectively. Additionally, the group setting can boost motivation, crea...
SCHEDULE WORKOUTS INTO YOUR LUNCHTIME BREAKS
Use part of your lunch break for a quick resistance training session. Many exercises, such as push-ups, squats, and resistance band workouts, can be done in a small space and do not require much time. This practice helps break up your workday, reduce stress, and keep your energy levels high while wo...
UTILISE YOUR LOCAL GYM DURING OFF-PEAK TIMES
If you have access to a gym, make the most of the available equipment during less busy times. Machines and free weights offer a variety of resistance training options. Focusing on compound movements like bench presses, deadlifts, and leg presses can help you build strength efficiently within a short...
COMBINE STRENGTH WITH CARDIOVASCULAR TRAINING
Integrate resistance exercises into your cardiovascular routine for a comprehensive workout. For example, alternate between running and performing sets of squats, lunges, or push-ups. This combination maximises calorie burn and enhances muscle development, offering a balanced approach to your fitnes...
JOIN IN THE CAMARADERIE OF WEEKEND BOOT CAMPS
Join weekend boot camp sessions that emphasise resistance training. These intensive workouts, often held outdoors, combine strength and endurance exercises, providing a full-body workout. Boot camps are great for building muscle, increasing stamina, and enjoying the camaraderie of group exercise. Pa...
USE TECHNOLOGY AND APPS TO GUIDE YOUR WORKOUTS
Leverage fitness apps and online platforms that offer resistance training programs. These resources provide guided workouts that you can follow at home or the gym. Many apps allow you to customise workouts based on your fitness level and goals, making it easier to stay on track and progress. Using t...
CREATE A DEDICATED TRAINING SPACE IN YOUR HOME
Dedicate a small area in your home for a workout space equipped with essential resistance training tools like dumbbells, kettlebells, and resistance bands. Having a designated space can motivate you to stick to your training routine and make workouts more convenient and effective. A dedicated home g...
INTEGRATE FITNESS INTO YOUR SOCIAL ACTIVITIES
Combine social activities with resistance training. For example, plan a workout session with friends at a park or join a recreational sports league that includes strength elements. This approach makes exercise more enjoyable and helps you stay committed by incorporating fitness into your social life...
ADOPT A STRUCTURED RESISTANCE TRAINING PROGRAM
Adopt a structured resistance training program designed by fitness professionals. These programs typically outline specific exercises, sets, and reps to follow, ensuring a balanced and effective workout routine. Adhering to a program can help you stay disciplined and see consistent progress. Structu...
IMPLEMENT BODY-WEIGHT TRAINING WHILE TRAVELLING
When travelling, maintain your resistance training routine with body-weight exercises. Moves like push-ups, squats, burpees, and planks require no equipment and can be performed anywhere, ensuring you don’t miss workouts while on the go. This adaptability helps maintain your fitness levels even duri...
ENGAGE IN TRAINING FOR THE FUNCTIONAL BENEFITS
Focus on functional training exercises that mimic everyday movements, enhancing your strength and coordination for daily tasks. Exercises like deadlifts, squats, and push-pull movements improve your overall functional fitness, making it easier to perform daily activities with greater efficiency and...
INCORPORATE HIIT INTO RESISTANCE TRAINING
Combine high-intensity interval training (HIIT) with resistance exercises for a powerful, time-efficient workout. Alternating between intense cardio bursts and strength exercises like kettlebell swings, push-ups, or lunges can maximise fat burning and muscle building, providing a comprehensive worko...
USE OFFICE EQUIPMENT CREATIVELY FOR WORKOUTS
Utilise office equipment creatively for resistance training. For example, use your office chair for triceps dips or perform seated leg lifts to engage your core and leg muscles. These exercises can be done discreetly during breaks, helping you stay active and fit throughout the workday while providi...
IMPLEMENT A CONSISTENT ROUTINE IN THE EVENING
Establish a consistent evening resistance training routine to unwind after a long day. Focus on exercises that target different muscle groups each day, ensuring a balanced workout. This practice builds strength, helps relieve stress, and improves sleep quality. Evening workouts can also provide a se...
JOIN IN STRUCTURED ONLINE FITNESS CHALLENGES
Join online fitness challenges that include resistance training components. These challenges often provide structured workouts, support communities, and progress tracking, which can boost motivation and accountability. Participating in challenges helps you stay committed and achieve your fitness goa...