{"id":634662,"date":"2024-09-08T02:10:01","date_gmt":"2024-09-07T23:10:01","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/think-youre-too-busy-for-strength-training-at-work-try-this-quick-and-easy-guide\/"},"modified":"2024-09-08T02:10:01","modified_gmt":"2024-09-07T23:10:01","slug":"think-youre-too-busy-for-strength-training-at-work-try-this-quick-and-easy-guide","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/think-youre-too-busy-for-strength-training-at-work-try-this-quick-and-easy-guide\/","title":{"rendered":"#Think you&#8217;re too busy for strength training at work? Try this quick and easy guide"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a332e77c3d44\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a332e77c3d44\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/think-youre-too-busy-for-strength-training-at-work-try-this-quick-and-easy-guide\/#Step_1_Week_one_and_two\" >Step 1: Week one and two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/think-youre-too-busy-for-strength-training-at-work-try-this-quick-and-easy-guide\/#Step_2_End_of_week_two\" >Step 2: End of week two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/buradabiliyorum.com\/en\/think-youre-too-busy-for-strength-training-at-work-try-this-quick-and-easy-guide\/#Step_3_Weeks_three_to_eight\" >Step 3: Weeks three to eight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/buradabiliyorum.com\/en\/think-youre-too-busy-for-strength-training-at-work-try-this-quick-and-easy-guide\/#Step_4_Week_eight\" >Step 4: Week eight+<\/a><\/li><\/ul><\/nav><\/div>\n<div>\n<div class=\"article-gallery lightGallery\">\n<div data-thumb=\"https:\/\/scx1.b-cdn.net\/csz\/news\/tmb\/2024\/exercise-at-your-desk-1.jpg\" data-src=\"https:\/\/scx2.b-cdn.net\/gfx\/news\/hires\/2024\/exercise-at-your-desk-1.jpg\" data-sub-html=\"Credit: Pixabay\/CC0 Public Domain\">\n<figure class=\"article-img\">\n            <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/scx1.b-cdn.net\/csz\/news\/800a\/2024\/exercise-at-your-desk-1.jpg\" alt=\"exercise at your desk\" title=\"Credit: Pixabay\/CC0 Public Domain\" width=\"800\" height=\"530\"\/><figcaption class=\"text-darken text-low-up text-truncate-js text-truncate mt-3\">\n                Credit: Pixabay\/CC0 Public Domain<br \/>\n            <\/figcaption><\/figure>\n<\/p><\/div>\n<\/div>\n<p>Do you sit at a desk all day and then find you&#8217;re exhausted, your back aches and exercise is the last thing on your mind? I hear you. But desk jobs can be killers, so taking regular <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.frontiersin.org\/journals\/public-health\/articles\/10.3389\/fpubh.2024.1363015\/full\">strength breaks<\/a> during the working day is essential to your health and well-being.<\/p>\n<p>                                                                                                                                    Strength training at work might sound like a strange concept, but it&#8217;s one of the best things you can do to protect your health and mitigate the <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7700832\/\">adverse effects<\/a> of a sedentary job.<\/p>\n<p>Still not sure whether you fancy the prospect of pumping iron in the office? I&#8217;ve got your back. As a clinical exercise physiologist, <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.51224\/SRXIV.378\">my research<\/a> focuses on finding new and innovative ways to improve participation levels of strength training in the <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/general\/\" data-internallinksmanager029f6b8e52c=\"3\" title=\"General\" target=\"_blank\" rel=\"noopener\">general<\/a> population.<\/p>\n<p>If you want to boost mood, energy levels, mental focus and reduce the risk of developing <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37942532\/\">long-term health conditions<\/a> then read on.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Step_1_Week_one_and_two\"><\/span>Step 1: Week one and two<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Try the exercises below using just your body weight.<\/p>\n<p>The first couple of weeks are about building confidence with the movement patterns to prepare for adding weights to the routine in the third week.<\/p>\n<p>These five exercises don&#8217;t require any furniture or walls, which saves the awkwardness of having to use a wall near a colleague&#8217;s desk\u2014and they&#8217;re done from a standing position, so you don&#8217;t have to get on the floor if you&#8217;re in a shared office space.<\/p>\n<p>One set = 12 repetitions and rest for one minute. Repeat with each of the five exercises.<\/p>\n<p>You&#8217;ll work your way up to two or three sets over the coming weeks. Fit the strength breaks into your day by doing one set of each of the five exercises at the end each hour\u2014or between meetings.<\/p>\n<p>You should be taking a break away from your screen <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.hse.gov.uk\/msd\/dse\/work-routine.htm\">every hour<\/a> anyway, so set a timer for every 50 minutes and get that strength break in.<\/p>\n<p>So, the first two weeks of your strength training will look like this:<\/p>\n<ul>\n<li>Repetitions\u201412<\/li>\n<li>Sets\u2014start with one, work your way up to three<\/li>\n<li>Exercises\u2014five<\/li>\n<li>Weight\u2014body weight<\/li>\n<li>Frequency\u2014twice a week<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Step_2_End_of_week_two\"><\/span>Step 2: End of week two<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Get yourself some equipment, such as a kettlebell or a couple of dumbbells. Safely stow the equipment near your desk but where you can see it as a reminder. This purchase is one of the best investments in your health.<\/p>\n<p>Skip the one to three kilogram pieces, you&#8217;ll outgrow these quickly. Pick a weight that you can grow into over the next four to six weeks.<\/p>\n<p>If you can, try the weight out in the store. If you can do 12 or more repetitions with it then it&#8217;s too light.<\/p>\n<p>Can&#8217;t lift it off the shelf? It&#8217;s too heavy\u2014for now.<\/p>\n<p>Can you perform two to eight repetitions with good form and some effort? Then that&#8217;s the one to take home.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Step_3_Weeks_three_to_eight\"><\/span>Step 3: Weeks three to eight<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Add equipment to the exercises you&#8217;ve practiced in step one. For example, the squat now becomes a <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/dumbbell-goblet-squat\">goblet squat<\/a>. Repeat the five exercises with equipment for four to six weeks.<\/p>\n<p>Once you&#8217;re doing 12 repetitions with good form easily, you&#8217;re ready to increase the challenge for step four.<\/p>\n<p>Your routine for weeks three to eight should look like this:<\/p>\n<ul>\n<li>Repetitions\u2014two to 12 (your last repetition should feel hard to complete with good form)<\/li>\n<li>Sets\u2014two to three<\/li>\n<li>Exercises\u2014same five exercises<\/li>\n<li>Weight\u2014any external weight<\/li>\n<li>Frequency\u2014twice a week<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Step_4_Week_eight\"><\/span>Step 4: Week eight+<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Find a slightly heavier piece of equipment than you used in Step 3.<\/p>\n<p>The goal of strength training is to get stronger and to do that you must practice lifting heavier weights every four to six weeks. This is called <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12831709\/\">progressive overload<\/a>.<\/p>\n<p>There are other ways of overloading or challenging your muscles\u2014by increasing your sets or the complexity of exercises, for example\u2014but for work day strength breaks, adding load is the most effective and efficient method.<\/p>\n<p>From week eight onwards, your strength training routine should look like this:<\/p>\n<ul>\n<li>Repetitions\u2014two to 12 (your last repetition should feel hard to complete with good form)<\/li>\n<li>Sets\u2014two to four<\/li>\n<li>Exercises\u2014same five exercises<\/li>\n<li>Weight\u2014any external weight, but slightly heavier than in step three<\/li>\n<li>Frequency\u2014two to three times per week<\/li>\n<\/ul>\n<p>That&#8217;s it!<\/p>\n<p>When starting strength training for the first time, you might gain strength <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-021-01488-9\">relatively quickly<\/a>. However, as you become more experienced and closer to your genetic potential, it will take more consistent effort to gain and maintain strength.<\/p>\n<p>In my experience, beginners usually add more repetitions when strength training gets too easy, and some people even do sets of 50 repetitions or more. If you want to build and maintain strength, though, then keep repetitions at a much lower range, increasing the weight or load instead.<\/p>\n<p>Adding weight (instead of repetitions) can feel easier too. Although you&#8217;ll work hard to lift something heavy, you&#8217;ll lift for only for a few repetitions before taking a one to three minute break between sets\u2014and the heavier the weight you are lifting, the <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19691365\/\">longer your break<\/a> should be.<\/p>\n<p>Strength training also gives <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/youtu.be\/BHY0FxzoKZE?feature=shared\">immediate benefits<\/a>. Strength breaks provide an instant boost to our immune system, h<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/download-scripts-themes-apps\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Download Scripts &amp; Themes &amp; Apps\" target=\"_blank\" rel=\"noopener\">app<\/a>iness, productivity\u2014and you should even <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28919335\/\">sleep better<\/a>.<\/p>\n<p>We know that having high levels of <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38195493\/\">strength is key<\/a> to living a happier, healthier, more independent life, so be sure to increase your strength now to invest in your future.<\/p>\n<div class=\"d-inline-block text-medium my-4\">\n                                                Provided by<br \/>\n                                                                                                    The Conversation<br \/>\n                                                                                                        <a rel=\"nofollow noopener\" target=\"_blank\" class=\"icon_open\" href=\"https:\/\/theconversation.com\"><br \/>\n                                                        <svg>\n                                                            <use href=\"https:\/\/medx.b-cdn.net\/tmpl\/v6\/img\/svg\/sprite.svg#icon_open\" x=\"0\" y=\"0\"\/>\n                                                        <\/svg><br \/>\n                                                    <\/a><\/p><\/div>\n<p class=\"article-main__note mt-4\">\n                                                This article is republished from <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/theconversation.com\">The Conversation<\/a> under a Creative Commons license. Read the <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/theconversation.com\/think-youre-too-busy-for-strength-training-at-work-try-this-quick-and-easy-guide-235824\">original article<\/a>.<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/counter.theconversation.com\/content\/235824\/count.gif?distributor=republish-lightbox-advanced\" alt=\"The Conversation\" width=\"1\" height=\"1\"\/>\n                                            <\/p>\n<p>                                        <!-- print only --><\/p>\n<div class=\"d-none d-print-block\">\n<p>                                                 <strong>Citation<\/strong>:<br \/>\n                                                 Think you&#8217;re too busy for strength training at work? Try this quick and easy guide (2024, September 7)<br \/>\n                                                 retrieved 8 September 2024<br \/>\n                                                 from https:\/\/medicalxpress.com\/<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/news\/\" data-internallinksmanager029f6b8e52c=\"2\" title=\"News\" target=\"_blank\" rel=\"noopener\">news<\/a>\/2024-09-youre-busy-strength-quick-easy.html<\/p>\n<p>                                            This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no<br \/>\n                                            part may be reproduced without the written permission. 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I hear you. But desk jobs can be killers, so taking regular strength breaks during the working day is essential to your health and well-being. Strength&#8230;<\/p>\n","protected":false},"author":1,"featured_media":634663,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/scx2.b-cdn.net\/gfx\/news\/hires\/2024\/exercise-at-your-desk-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[16],"tags":[],"class_list":["post-634662","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sciencee"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/634662","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=634662"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/634662\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/634663"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=634662"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=634662"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=634662"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}