Juggling erratic work schedules and functional training goals. Can you find a way to stay on track?

1 Prioritize Time

When your work hours are as unpredictable as the weather, prioritizing your training can be a game-changer. Look at your week ahead and identify pockets of time that can be dedicated to exercise. It doesn't have to be a full hour; even shorter sessions can be effective in functional training. The key is to commit to these time slots as non-negotiable appointments with yourself, ensuring that you maintain consistency in your fitness journey.

2 Flexible Workouts

The beauty of functional training is its inherent flexibility. You don't necessarily need a gym or fancy equipment; bodyweight exercises or improvised weights can suffice. Create a toolkit of workouts that can be modified based on time and space constraints. For instance, a high-intensity interval training (HIIT) session can deliver a solid workout in just 20 minutes, and it can be done anywhere.

3 Consistency Counts

Consistency is the cornerstone of progress, particularly with functional training, where compound movements and progressive overload are important. Even if you can't train at the same time every day, aim to keep the frequency of your workouts consistent week to week. This could mean training four times a week, regardless of whether it's morning, noon, or night, to ensure your body continues to adapt and improve.

4 Smart Goal-Setting

Realistic goal-setting is crucial when dealing with an erratic schedule. Instead of setting time-bound goals that may not be feasible, focus on performance-based objectives that are within your control. For example, aim to increase the number of push-ups or improve your plank duration. These goals are measurable and can be pursued regardless of when you train.

5 Rest and Recovery

With an irregular work schedule, it's easy to overlook the importance of rest and recovery. However, they are integral to functional training success. Ensure you're getting adequate sleep and incorporating active recovery days into your routine. This might mean focusing on mobility work or light cardio on days when a full workout isn't possible, which can also help maintain your training rhythm.

6 Adapt and Overcome

Lastly, be prepared to adapt. Your work schedule may throw a spanner in the works when you least expect it. When this happens, adjust your training plan accordingly. If you miss a workout, don't beat yourself up—simply reschedule it for the next available opportunity. The ability to pivot and persevere is essential for staying on track with your functional training goals amidst a chaotic work life.

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?