How to fit exercise in to full time work and life

That's an amazing effort keep it up. Am traying to get my self into gym when ever I can and get some work out in.

I work full time and i go to the gym at 4:15 straight from work. Im home before 5:30. I do it 3 times a week and i went yesterday afternoon a d it was empty! Bliss!

I prefer goblin squats 😁

OMG......... I swear I thought I'd typed goblet...!!!!!!! 😂

I also thought they were goblin squats 🤣 but it turns out they are goblet squats.

I go to gym at 7 but my DS is now old enough to get himself up and off to school

You schedule it in when WFH. It’s the only way. My down days are when I go to the office so I only do a gentle 5K in the morning. On WFH days, I have a longer lunch to fit in exercise properly and as I’ve no travel considerations, it works.

One of my colleagues actually works while cycling on their indoor trainer. I’m not sure how they do it as I tried but couldn’t make it work whereas they’ve set up a desk and everything around their indoor bike. Is that an option perhaps?

@startingoveragainagain @Semiramide

Thank you very much for your replies. I will start with my 2.5kg as a total beginner and go from there!

I started with 3 kg dumbbells and, over a period of months and years, built up to 12.5 kg:

3 kg
5 kg
8 kg
10 kg
12.5 kg.

Though I currently only use the 12.5 kg for goblin squats, RDLs and weighted lunges - not arm work. For the latter I mostly use 8 kg, and 10 kg for things like straightforward press-ups and hammer curls.

To progress to a higher weight, you need to challenge yourself, i.e. do 8-12 reps where the last few are really hard, to a point where you cannot do another one.

As a general rule, I tend to use between half and two-thirds of what Caroline is using. Which is good enough for me.

I would say if you can do 3 x 12 reps easily they are too light. You'll need different weights for different muscles though. You want to get the the point where on rep 3 at about 7 or 8 you really can't go on. Some days you'll do more others less but over all youll see you get stronger. I currently lift heavy but only do 2 or 3 lifts, but i'm talking 50kg+

How heavy is heavy? I could do this but wonder if my hand weights are too light.

Around 9:30 pm sometimes up at 8:30 for a bath and to read.

Well done OP.
It is really hard fitting exercise into working full time, kids, housework and still trying to have down time and do what you need to at the weekend.
I find early morning is the only time it is practical to work out. Although currently in bed scrolling mumsnet putting off getting the dumbells out!

I'm 50 and wft, I run before work most days and do a long run on a Sunday.

I go for strength training with a PT once a week after work.

I'd love to fit in another weights day but don't have time at the moment and running is my priority

Hello - you won't lose weight in the gym, you lose weight in the kitchen. If I were you I'd get some heavy weights, keep them under you bed and lift them a couple of time a day, slowly build it up so you are lifting heavier, you only need to lift a few times a day, so take no time at all. If you are unsure how to lift, pay to have a PT for a few weeks say you want to learn how to lift. You do not need to do hours of running.

Get up early to exercise two times a week and then fit another workout at the weekend

walk some or all of journey to work

walk or run so you don't need to fit in gym time or find workouts on YouTube

look for lunchtime workouts you can do

I work full time and have young children but manage to fit in three workouts a week. It's doable if you want to do it.

Maybe you need some motivation?

Used to work out at home for an hour every morning before kids woke up. But now with work I start an hour earlier so not really feasible anymore I just do 15 mins most mornings then try to up to 4 hours over the weekend at home

Peri has turned me into someone who is no longer a morning person. I tried to get up early in the morning for a workout last year but it didn't happen consistently. I love my bed too much!

I joined a small gym since Autumn 2024. I go two weekdays straight after work and Saturday morning. I meal prep on a weekend so I don't have to do all cooking from scratch when I get in. I told DH this is what I needed to do and he has supported by sharing the load.

I see this as an investment in myself and part of self-care and compassion for me. I'm a nurse so when I'm working I'm caring for others, then when I get home I'm caring for my family/the household. It's a great stress buster after a difficult day. I've lost over 20 inches, feeling loads better and although the scales haven't shifted much I'm showing a reduced body fat mass so something's working!

5.45am get up and to gym ready for 6.15am class 4 mornings a week.

Then I do two night time classes a week and a weights session on my own for an hour of peace on a weekend.

As I've got older I've found randomly stretching at points through the day helps. I think when I was under 40 I wouldn't have gained much from it or felt much/any stretch as I was quite flexible, but since 40 if I randomly stretch I can feel much more due to a loss of natural flexibility. I just mean standing up from where you're sitting and doing some leg lifts, touching toes/floor, squats/pliés, that kind of thing.

I often go for a 30 min run at gym near where I work at lunchtime

Weekend 8 am classes (so not super early but booking a class forces me to show up!)

I have a peloton and use the app for strength training and Pilates at home. These are super easy to fit in whenever I have a spare 10 mins or longer

Days like today when I have a random day off I'll do a couple of classes at gym then treat myself in the spa afterwards

I hate early exercise so I tend to go to the gym teatime on Saturday and Sunday, after sports but before evening taxiing. I do also try and walk as much as possible, just to keep the steps.
Could you squeeze in a run at some point or a class one evening between driving kids around. It’s good for them to also see you prioritise your own health and wellbeing.

I tend to get up early or do it in the evenings. I either do a YouTube hiit video followed by weights or a run on my treadmill followed by weights. I rotate round core, upper body and lower body for the resistance stuff. My equipment is all in one room in my house and the treadmill folds down very neatly so isn't too much of an eyesore. It was cheap on amazon. It's hard, but this is the best routine I've had in years. I currently resemble a bit of a dumpling, but I figure my insides are healthier for the work I'm doing and I can very gradually see my body beginning to shed some of the mid life flab i er the months. Consistency is key more than the perfect equipment or schedule.

Do you wfh? I go to the gym on days I wfh and go straight after finishing work.