When you have a busy lifestyle, you may often find yourself in situations where you try to be productive at work and make progress at the gym while making sure you have enough energy left to spend quality time with your family. You may feel burnt out just trying to achieve a gym-and-work life balance, making it imperative to take a step back and reassess what you do on a daily basis.
If you think you’re sacrificing precious time with your family just to see results in the gym, it’s time to make some modifications to your workouts so you can spend less time at the gym and more time with the people you love.
On another note, when you feel stressed out with work-life conflicts, hitting the gym can help you achieve a sense of balance, giving you renewed vigour to keep going and find solutions to personal and professional issues.
Achieve more in less
Cutting your time at the gym lets you have more time for other things, such as family and other hobbies or interests. Spending less time at the gym doesn’t mean slowing down your progress; by modifying your training you can actually get more muscle-work done in less time. For instance, you can forget about training programmes that require six days a week at the gym—it’s possible to make progress if you go at maximal intensity through interval training.
By modifying the number of reps for each set, increasing weight and incorporating compound movements, you can increase the intensity and therefore the effectiveness of your workout. You may need to replace your old routine with full-body circuits that focus on strength. By training both upper and lower body muscle groups in the same workout, you’ll be able to cut your gym time in half.
According to fitness professionals, you truly only need around 30 minutes of gym time if you make every second count—and you don’t really need to do all of your workouts in the gym. Some examples of upper body compound exercises you can do are dips, pull-ups, push-ups and overhead presses. For the lower body, you can do squats, lunges, deadlifts and hip thrusts.
Exercising regularly has been found to help people achieve a work-life balance by increasing self-efficacy, or the sense of being capable of getting things done. Psychologists say that individuals with high self-efficacy are more likely to take on difficult situations and see these as challenges to overcome. One of the psychological effects of working out is this sense of confidence, which is carried over into work responsibilities and home roles.
Decrease work stress
Studies have found that people who exercised regularly were less likely to be stressed at work. While it may seem like trying to squeeze in some gym time could add to stress, psychologists assert that working out is actually a way to detach from work—when you’re focusing on doing reps in the right order and in the proper form, you leave work-related problems behind.