If you’re a runner or triathlete with a packed schedule, strength training might be the first thing that gets cut out because it feels like an “extra”. It can be difficult to figure out how to fit strength training into a busy schedule when you’re already, swimming, cycling, running, stretching, working, and taking care of family life and a social life.
But even with all of the other workouts you do, strength training isn’t just an “extra” to fill the space or a “nice to have” when you have the time. It helps keep you durable and improving in your sport.
The challenge isn’t whether to do it, but how to fit it in without overwhelming your already busy life.
Why Strength Training Matters
There are time of the year that you’ll do more strength training than others. But generally, you don’t need hours in the gym to see benefits. Just two to three short sessions per week are enough to help :
- Reduce injury risk
- Improve running efficiency
- Build fatigue resistance
- Support long term durability
- Maintain muscle mass and strength
If you skip strength training completely, then you risk losing muscle as you age, reduced sports performance, and weaker joints.
Avoid These Mistakes
Many athletes think strength training requires a full gym set up, an hour or more of lifting, and a perfectly tailored plan. But that kind of mindset can cause your training to fall apart and lead to many missed sessions if you’re already time stressed.
Instead, think of strength training as short, consistent, and simple.
While each athlete is unique and will require different amounts and types of exercises, short and consistent is always better than long and sporadic.
Simple Ways to Fit Strength Training into your Week
Express Sessions, Not Full Workouts
You don’t necessarily need to complete a full hour strength session, especially when you’re short on time. Ten to fifteen minutes a few time a week is enough to do the job. It keeps you consistent and is short enough to tag onto the end of an aerobic workout.
Rise Express Sessions do that exact job. If there are certain times of year that you are especially busy, Rise Express Sessions help you get in targeted exercises in a very short amount of time.
Pair Strength with Existing Workouts
An easy way to stay consistent is to stop treating strength training as a separate event. Instead, attach it to something you already do. Tag it onto the end of a workout you just completed:
- After an easy run
- After a bike session
- immediately post-workout
This saves time and builds a habit when you really just feel like skipping it and going on the the next important thing in your life.
Focus on the Big Picture
When time is limited, you don’t need dozens of exercises. Focus on a few key movements that target total body work and will benefit both sports performance and health.
Sometimes, trying to do everything, leads to doing nothing.
Consistency Over Perfection
You don’t always need the perfect plan. What you need to start with is a plan you’ll stick with. Because if you’re waiting for more time, it will never happen. So instead, build a version that works now or get the help you need to save you the time from trying to figure it out.
Next Steps
Realistic training, Rise Express Sessions, and examples. Read more
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