How to Fit Training Into a Busy Week

Most people who tell me they don't have time to train aren't making excuses. Between long work days, family, and sitting in traffic on the way home, the week fills up fast, and the gym is usually the first thing to go.

The good news is that getting fitter doesn't need hours every day. It needs a plan that fits the week you actually have. Here's what I tell clients who are short on time.

You need less time than you think

For most people starting out, two or three well-planned sessions a week of 45 to 60 minutes is enough to see real progress in strength, fitness and how you feel. Add some walking on the other days and you're already covering the basics that health guidelines recommend.

Three solid sessions you actually turn up to will always beat a five-day plan you give up on after two weeks.

For reference, the World Health Organization recommends at least 150 minutes of moderate activity a week, such as brisk walking, or 75 minutes of vigorous activity, plus muscle-strengthening exercise on two or more days. Yet WHO figures show that nearly a third of adults worldwide (31%) didn't reach that level in 2022, so if you're struggling to fit it in, you're far from alone.

Book your sessions like meetings

If training only happens when you find a free moment, it rarely happens. Pick your days and times at the start of the week and put them in your calendar, the same way you would a work meeting or a doctor's appointment.

Keeping the same slots each week helps a lot. After a month or so, Tuesday and Thursday evenings at the gym simply become part of your routine.

Train somewhere that's on your way

A gym that's ten minutes from home or work will get used far more than a better one across the island. Choose the one that fits your daily route, so going doesn't turn into an extra trip.

Make every session count

When time is limited, the exercises you choose matter. Movements like squats, deadlifts, presses, rows and lunges work several muscle groups at once, so you get more out of every minute.

Pairing exercises back to back and keeping rest periods sensible also helps you get a full workout done in under an hour, without rushing or cutting corners on form.

A short session still counts

Some days won't go to plan. When that happens, a 20 or 30-minute session is still worth doing. A few key exercises done well is better than skipping altogether, and it keeps the habit going.

There's encouraging research on this. A 2023 study published in JAMA tracked almost 90,000 people using wrist activity monitors. Those who fitted most of their weekly exercise into just one or two days had similarly lower risks of heart attack, heart failure and stroke as those who spread it evenly across the week. What mattered most was the total amount of activity, not how it was spread out.

Move more outside the gym

What you do for the rest of the day adds up. Take the stairs, walk during your lunch break, or park a little further away. In the summer months, an early morning or evening walk is far more pleasant than going out in the midday heat.

Look after food and sleep

Busy weeks usually go wrong in the kitchen before they go wrong in the gym. Preparing a few meals on a Sunday means you're not relying on takeaways when you get home late.

Sleep matters just as much. Most adults need around seven to nine hours, and you'll train better, recover faster and find it easier to stay on track when you're getting enough.

That figure isn't just a guess. A joint consensus from the American Academy of Sleep Medicine and the Sleep Research Society recommends that adults get at least seven hours of sleep a night on a regular basis for good health.

Expect some weeks to go wrong

Work deadlines, illness and family commitments will get in the way from time to time. That's normal. What makes the difference is getting straight back into your routine the following week, rather than waiting for the perfect moment to start again.

Short on time? I train clients on weekday evenings until 9pm and on Saturday mornings, so sessions can fit around a full working day. Book a free 30-minute consultation through the Book Online page and we'll put together a plan that works for your week.

Mark

Sources

• World Health Organization. Nearly 1.8 billion adults at risk of disease from not doing enough physical activity, 2024.

• World Health Organization. Guidelines on physical activity and sedentary behaviour, 2020.

• Khurshid S et al. Accelerometer-derived "weekend warrior" physical activity and incident cardiovascular disease. JAMA, 2023.

• Watson NF et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 2015.