From one fellow mom to another, I know that your days are packed with caring for your family, keeping up with your household chores, and maybe even juggling a career. Chances are, your to-do list extends far beyond all the events, so I understand that finding the time to work out and take care of your body is difficult and overwhelming.
But here’s the great news: adding a strength training routine into your life doesn’t need to be complicated or time-consuming. In fact, when you have the right tools at your disposal, it can be a realistic and rewarding way to increase your energy, build strength, lose weight, and feel more empowered in your life.
If you’re struggling with finding consistency in a strength training routine or simply don’t know where to start, let me help. This article will help you find the time to start strength training without adding too much strain to your already busy schedule.
Mindset Shift: Strength Training is Self-Care
Your first step to embracing strength training and allowing space for it in your schedule is to start viewing it as a form of self care vs another chore on your to-do list.
By taking even 20-30 minutes a few times per week to focus on yourself can help you to recharge, manage stress, improve your health, and build the body you want.
As a busy mom, so much of your time is spent taking care of others that it’s easy to neglect yourself. Your strength training sessions are a time for you to focus on yourself. It’s not selfish and it’s not unreasonable to want to build a stronger, healthier version of yourself that can show up for everyone else with more energy and more confidence.
Find out why strength training is essential for women's health, especially as we age!
Start Small and Build Momentum
Instead of stressing, and thinking that the only way to add strength training to your life is to buy a gym membership and spend an hour or more in the gym every day, realize that this journey is made by taking baby steps. One of the biggest mistakes that I see women make is trying to do too much too soon, this is a recipe for burnout and failure.
Instead, I encourage women to start small, focusing on short, effective workouts that fit into their day, not the other way around. Here are some beginner tips:
- Start with 2-3 workouts per week. Short, manageable sessions (think 20-30 minutes), a few times per week is a great place to start. You can do this at home, during naptime, early in the morning before the family it up, or after bedtime.
- Utilize bodyweight exercises at first. It’s important to realize that you don’t need any fancy equipment to get started, using bodyweight will be more than enough stimulus to get you stronger and more confident with strength training as a beginner. Common bodyweight exercises like squats, lunges, push-ups, and planks are all incredibly effective for building strength.
- Set realistic goals. You’re not going to lose weight and hit your end goal after working out for just one week – results are built from consistency over time. Commit to showing up for yourself when and how you can and remain focused on the long-term benefits. Small, manageable goals and milestones are a great way to stay focused, committed, and feeling accomplished.
Here are some 30-minute workouts that can get you started:
Legs and glutes workout in 30 minutes
Upper body and core workout in 30 minutes
Full body workout in 30 minutes
Incorporating Strength Training Into Your Already Busy Routine
With your busy schedule, you need workouts that are flexible, adaptable, and realistic. Strength training can easily check all of these boxes, the key is to integrate it into your existing routine in a way that feels natural and sustainable.
Here are some examples of how to do that:
Wake up earlier
I know this can be tough if you have little ones at home that might be keeping you up at night, but, if possible, wake up 30 minutes earlier and dedicate that time to yourself. Use that morning quiet time to get in a quick, effective 20-30 minute strength training session so you have a natural energy and confidence boost for the day.
Squeeze in a nap time workout
When the kid(s) are napping, it’s the perfect time to take advantage of a little alone time and get your workout done. With the right plan, you’ll even have time left over for some relaxation, housework, etc.
Get the family involved
If possible, let your family join you while you work out. Give your kids some bodyweight exercises that they can do alongside you. Make it a fun part of your day together! Plus, your kids will see you prioritizing yourself and working toward your goals, which sets a fantastic example for them.
Skip the scroll
So many of us are so glued to our phones these days that we don’t even realize how much time we’re wasting. Challenge yourself to put your phone down, turn off notifications, or leave it in another room for a period of time so that you can complete your workout undistracted. If you typically spend the first or last 20-30 minutes of your day scrolling social media, take that time and instead focus on improving your health and well-being.
Focus On Efficient Workouts
When it comes to fitness, there are so many options out there that it can feel overwhelming to pick a plan. As a busy mom, I want to encourage you to make sure that the workouts you’re choosing are as efficient as possible.
What does this mean?
This means that you are selecting exercises or programs that include core compound movements that are proven to get results.
Here are some basic, compound exercises that should be included in your busy mom strength training routine:
Squats
These work your legs, glutes, and core
Deadlifts
These work your entire posterior chain (back, glutes, and hamstrings)
Push-ups
These work your arms, chest, shoulders, and core.
Rows
These work your back and arms.
By focusing on these types of exercises in their various iterations, you’ll be working your entire body efficiently and effectively. The saying “work smarter, not harder” also applies to fitness.
Setup Your Home “Gym”
Taking the time to drive to the gym when you’re a busy mom with kids at home is close to impossible for most women. Instead, having a small home gym setup can make the difference between success and failure. Plus, you need far less than you think to get a great workout in from home!
Here’s what I recommend to get started with strength training from home:
Dumbbells
I recommend either investing in adjustable dumbbells that will grow with you as you get stronger and take up the least amount of space, or starting with 2-3 pairs of dumbbells (light, medium, and heavy) weights.
Resistance bands
You’ll be amazed at how much you can accomplish with resistance bands. I recommend getting the small loop bands (“booty” bands) and long loop bands (to replicate cable machines).
Adjustable bench
This is not a requirement, especially if you are just starting out, however, having a bench will come in handy for many exercises and will allow you to continue making progress from home.
Note: Check out my home gym must-have equipment if you really want to get serious!
Progress Over Perfection
You’re a busy mom. Your plate is already full and expectations are already high. The last thing you need is one more thing to stress over. This is why it’s important to keep in mind that every step you take toward your fitness goal is progress, no matter how small. Some weeks, you might nail your workout goals, and other weeks you might miss a couple because life got busy that week – that’s ok! What matters the most is that you stay consistent over time and that might look different week to week.
Here are some tips for making progress:
- Progressive overload: Consistently aim to get stronger over time by increasing weights, reps, and intensity of your workouts.
- Add time or sessions as you can: If you get started with 2 sessions per week at 20 minutes, try bumping your sessions to 3 times per week or 30 minutes per session.
- Mix up your exercises: Even the basic exercises have multiple iterations that can be utilized to continue to challenge your body in new and different ways. This will also help to keep things interesting and fun along the way.
Grace and Patience in Your Journey
As a busy mom, setbacks are inevitable. There will be days or weeks when something pops up that totally derails your plans – that’s ok and to be expected from time to time. The key to not quitting is to give yourself grace and focus on your long-term goals and consistency rather than short-term perfection.
If you miss a workout, so be it. Just show up the next time that you can. Your success hinges on your ability to adapt, shift, and move forward when faced with setbacks.
Find a Supportive Community
Beginning a new strength training routine can be challenging, especially if you feel like you’re going at it all on your own. This is why finding a community of fellow busy women and moms who understand you and your journey can make the biggest difference in your adherence and consistency.
There’s nothing more motivating than seeing other women showing up and putting in the work, despite the chaos and busy schedules around them. Being a part of a supportive group of your peers will help you to stay on track and committed to your goals.
Final Thoughts
Adding strength training to your already packed schedule as a busy mom may seem like a daunting task at first, but believe me when I tell you that you can do this. With the right approach, incorporating strength training into your schedule can be very realistic and rewarding.
By focusing on short, effective workouts that require little equipment, you can start to build consistency, momentum, and results that will leave you feeling confident, energized, and excited to tackle your day.
Remember, taking care of yourself is one of the best things you can do as a mom to show up for your family.
You’ll be stronger, more energized, happier, and more confident when you know you are taking even just a small piece of your day and dedicating it to your personal goals.
