Hard Work, No Sleep

Hard Work, No Sleep

Planning Your Workouts When You Have Little Sleep and Long Work Days

You’ve had a long day at work, you’ve barely slept, but you’re still determined to hit the gym and make progress towards your fitness goals. We get it, it can be tough. But the good news is, there are ways to plan your workouts so that you can still make progress even on your busiest days. In this blog post, we’ll share some tips and strategies to help you maximize your workouts when you’re short on time and sleep.

Prioritize Compound Movements
When time and energy are limited, it’s essential to focus on the exercises that deliver the most bang for your buck. This means prioritizing compound movements like squats, deadlifts, bench presses, and rows. These exercises work multiple muscle groups at once and are more efficient than isolation exercises. Plus, they can help you build strength and muscle mass quickly.

Limit Your Workouts to 45 Minutes or Less
When you’re working with limited time and energy, it's best to keep your workouts short and intense. This can help you maximize your efforts and avoid burnout. Aim to complete your entire workout (including warm-up and cool-down) in 45 minutes or less. This might mean cutting out some exercises or reducing the number of sets you do for each exercise, but it's worth it if you can maintain intensity throughout your workout.

Focus on Recovery
Getting enough sleep can be tough when you have a demanding job and other obligations outside of the gym. But recovery should still be a priority, as it’s essential for muscle repair and growth. Make sure you’re getting enough protein, staying hydrated, and stretching or foam rolling after your workouts. If possible, try to take short naps during the day when you need an energy boost.

Keep Your Nutrition Simple
When you’re short on time and energy, it’s easy to fall into the trap of relying on processed, convenience foods. But these types of foods can leave you feeling sluggish and can hinder your progress. Instead, focus on simple, whole foods that are easy to prepare, such as grilled chicken or fish, steamed vegetables, and brown rice or sweet potatoes. Meal prepping can also be a game-changer when it comes to staying on track with your nutrition.

There are a variety of healthy, whole food options that you can incorporate into your diet, including:

  • Lean proteins such as chicken, turkey, fish, tofu, beans and lentils
  • Whole grains like brown rice, quinoa, oats and whole wheat bread
  • Fruits, such as berries, apples, oranges, bananas and grapes
  • Vegetables, like spinach, broccoli, carrots, bell peppers, and sweet potatoes
  • Healthy fats, like avocados, nuts, seeds and olive oil
These foods are packed with essential vitamins, minerals, and nutrients, and can help you maintain your energy levels and support your fitness goals.

Be Flexible and Listen to Your Body
Finally, it’s essential to be flexible with your workout schedule and listen to your body. If you’re feeling particularly tired or run down, it’s okay to skip a workout or opt for a lighter, lower-intensity session. Remember that progress is about consistency over the long term, and one missed workout won't make or break your progress.

In conclusion, if you have busy workdays and little sleep, it can be a challenge to maintain a consistent workout schedule. But with some strategic planning and a bit of flexibility, you can still make progress towards your goals. Remember to prioritize compound movements, keep your workouts short and intense, prioritize recovery, keep your nutrition simple, and be flexible with your schedule. With these tips in mind, you can stay on track and continue making progress towards your fitness goals, even on your busiest days.

Back to blog