Last updated on Jul 2, 2024

Your client is juggling work and functional training. How can you help them find balance?

Balancing work and functional training can be a tricky endeavor, but it's not insurmountable. Functional training involves exercises that enable your body to perform real-life activities more easily and without injuries by mimicking common movements you might do at home, at work, or in sports. It's about preparing your body to handle a variety of tasks with strength and efficiency. If you're struggling to find the time and energy to commit to this training while managing a busy work schedule, you're not alone. This article will guide you through practical strategies to create a harmonious balance between the two, ensuring that both your career and your physical well-being are given the attention they deserve.

1 Assess Needs

To start, it's essential to understand your unique situation. Take stock of your work demands, functional training goals, and personal life to identify where you can make adjustments. Maybe you can train during lunch breaks, or perhaps early morning workouts suit you best. Consider your energy levels throughout the day and try to schedule your training when you're most likely to follow through. Remember, functional training doesn't always require a gym; bodyweight exercises or impromptu sessions at home can be just as effective. By assessing your needs, you'll be able to tailor a training plan that fits seamlessly into your life.

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Fran Kilinski

Women’s Health Coach | Entrepreneur | Delivering comprehensive fitness plans for high achievers across the U.S.
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Someone who really cares about being in shape will take the necessary steps to get there. However, there will *always* be obstacles. If it were easy, everyone would be in shape. If someone needs to lose weight, they need to be sure how well they can lose it at a sustainable level. Even if that's 1 lb per week, there needs to be a set number based on their time and availability. Realistic expectations are important. If someone has limited time, it becomes a question of how efficient can they be in their training window. If it's only 30 minutes a day (more than enough, by the way) then that 30 minutes needs to be challenging and rewarding.

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2 Set Priorities

Once you've assessed your needs, it's time to set clear priorities. Determine what's non-negotiable in your schedule and what can be adjusted. If your job requires you to be at peak mental performance during certain hours, avoid scheduling training sessions that could interfere with that. On the flip side, if reaching a certain fitness level is crucial for you, communicate this to your employer and see if there's flexibility in your work schedule. Prioritizing doesn't mean sacrificing one aspect for another; it's about finding the right balance where both can coexist.

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Mohammed Ziauddin

High Performance Analyst: Sport Physical Therapist: Assistant Professor: Sports Scientist:
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Once you've figured out your needs, set clear priorities. Decide what you can't change in your schedule and what you can. For example, if you need to be mentally sharp for work meetings in the morning, don't plan tough workouts that leave you tired during those hours. But if getting fit is really important to you, talk to your boss about adjusting your work hours. Prioritizing doesn't mean giving up one thing for another; it’s about finding a balance where both can fit together.

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3 Plan Smartly

Effective planning is key to balancing work and functional training. Create a weekly schedule that integrates your training sessions with work commitments. This might involve waking up a bit earlier to exercise before work or using your lunch break for a quick workout. Look for pockets of time that are typically underutilized and see how they can be better spent towards your fitness goals. Additionally, plan your workouts to be varied and engaging to maintain motivation. Smart planning means being realistic about what you can achieve without overcommitting and setting yourself up for failure.

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4 Optimize Workouts

To maximize the benefits of functional training within limited time, focus on compound movements such as squats, deadlifts, and push-ups that work multiple muscle groups at once. This approach ensures a full-body workout in a shorter period. Also, consider high-intensity interval training (HIIT) which can provide a vigorous workout in just 20-30 minutes. By optimizing your workouts, you ensure that each session is as efficient and effective as possible, giving you more time to recover and focus on work-related tasks.

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Mohammed Ziauddin

High Performance Analyst: Sport Physical Therapist: Assistant Professor: Sports Scientist:
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To make the most of functional training when time is limited, concentrate on compound exercises like squats, deadlifts, and push-ups. These movements target multiple muscle groups at once, giving you a comprehensive workout in less time. Another efficient option is high-intensity interval training (HIIT), which can deliver a vigorous workout in just 20-30 minutes. By optimizing your workouts with these approaches, you ensure each session is efficient and effective, leaving you enough time to recover and stay focused on your work tasks.

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Fran Kilinski

Women’s Health Coach | Entrepreneur | Delivering comprehensive fitness plans for high achievers across the U.S.
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Focusing on multi-joint movements with a high amount of Peripheral Heart Action (PHA) are a great way to optimize workouts. Peripheral Heart Action is the trainer-y way of describing exercises that pump blood further away from (and back to) the heart. PHA most typically involves a combination of upper and lower body strength training in a combined circuit to optimize blood-flow, vasodilate the vessels and get the heart pumping at a rate that speeds up calorie burn while improving aerobic fitness. For someone who is pressed for time, combining these two factors together is sure to give anyone the most bang for their buck, even if the window of time is as short as ten minutes.

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5 Embrace Flexibility

Life is unpredictable, and there will be days when sticking to your planned schedule won't be possible. Embrace flexibility by having contingency plans for when work deadlines loom or unexpected obligations arise. This might mean having a set of go-to exercises that can be done anywhere without equipment or knowing which days could serve as alternate workout days. By being flexible, you avoid the all-or-nothing mentality and keep progressing towards your fitness goals, even when life gets hectic.

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6 Communicate Openly

Lastly, open communication with your employer and colleagues about your commitment to functional training can go a long way. If they understand its importance to your overall well-being and productivity, they may be more accommodating of your schedule. Don't be afraid to negotiate work hours or ask for support in creating a balanced routine. When others are aware of your goals, they can become allies in your journey towards maintaining a healthy work-life balance.

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Mohammed Ziauddin

High Performance Analyst: Sport Physical Therapist: Assistant Professor: Sports Scientist:
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Talking openly with your boss and coworkers about how important functional training is for you can help a lot. If they understand that it helps you stay healthy and do better at work, they might be willing to adjust your schedule. You can ask for different work hours or support in making time for exercise. When people know what you're aiming for, they can support you in finding a good balance between work and staying fit.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Your client is juggling work and functional training. How can you help them find balance?

1

2

3

4

5

6

7

1 Assess Needs

2 Set Priorities

3 Plan Smartly

4 Optimize Workouts

5 Embrace Flexibility

6 Communicate Openly

7 Here’s what else to consider

Functional Training

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Your client is juggling work and functional training. How can you help them find balance?

1

2

3

4

5

6

7

1 Assess Needs

2 Set Priorities

3 Plan Smartly

4 Optimize Workouts

5 Embrace Flexibility

6 Communicate Openly

7 Here’s what else to consider

Functional Training

Rate this article

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