If you’re a busy working mom with a packed schedule looking to prioritize exercise, you’ve landed on the perfect blog post. Strength training for busy moms can be a challenge, especially when schedules are booked and burnout is high.
We all know strength training is super important for us as busy moms. Not only does it improve our physical health, but it boosts endorphins, balances hormones, and gives us some extra (and much needed) time to ourselves.
If you want to learn more about the benefits of strength training specifically for moms, check out my recent podcast episode!
Here are four tips to master strength training as a busy mom:
Get the Equipment
You might have the time to zip over to the gym, but if you don’t there are plenty of awesome types of workout equipment you can purchase for a small workout space. Here is a list of my favorite home gym items:
Adjustable Dumbbells
If you don’t want to crowd your space with a bunch of different dumbbell weights, adjustable dumbbells are a great solution. Just one set of dumbbells can be adjusted into different weights, ranging from 5-50 pounds per dumbbell.
They can vary in price, from $99-$350 depending on the quality you prefer. Great options to try are the ProForm or Squatz brands.
Long and Short Resistance Bands
Resistance bands are a perfect way to get your body moving. They can be used in a variety of exercises, from upper body to lower body and even core workouts.
The long resistance bands are great for stretching and building larger muscle groups, while the short looped ones are perfect for targeting specific muscles and working smaller muscle groups.
They are also lightweight and easy to store, making them a convenient option for small spaces or traveling!
TRX Suspension Trainer
The TRX Suspensions Trainer is my absolute favorite piece of equipment. It helps you build strength, improve mobility, develop a strong core, and is great to incorporate into cardiovascular or strength activities.
The best part is, you can bring it anywhere! You can hang it from a tree or hook it into a door. It’s the easiest piece of equipment you will find that provides the best benefit of training.
As a personal trainer, I often recommend using this piece of equipment no matter what level of training you are at.
If you are a little lost on how to use it, you can reach out to me or download the TRX workout app for more information!
Pull-Up Bar
You can do so much more than just pull-ups on a pull-up bar. Chin ups, push-ups, and lots of core work can be done using this simple piece of equipment. It easily hangs on the door frame and can be put away quick after use.
Stability Ball
One of the most common pieces of equipment people have, the stability ball is a great way to work on core, hip flexors, hamstrings, and more. You can even use it as your office chair if you please!
Focus on Functional Training
Functional training is a category of exercise that looks like movements you make in your daily life. For example, an athlete who is a high jumper in track might do exercises that mimic their backwards jump to improve form and reduce injury.
The same theory applies to moms. Focusing on functional movements can improve their daily life, work a variety of muscle groups, and prevent injury or overuse of certain muscle groups.
Great examples of functional movement for moms would be deadlifts, farmers carry, or single arm rows.
Aim For 2-3 Days Per Week
A good rule of thumb is to strength train 2-3 days per week. However, if you only have time for one day right now, that will suffice!
Start where you are and slowly build up as you get comfortable. A personal trainer can be a great tool if you need help getting started. If you are interested in getting a personalized training plan, click the link here to sign up!
To reach this 2-3 days per week, schedule it into your week ahead of time. Add it as an event on your calendar so you are reminded to do it. When you have it on your calendar you are more likely to follow through with the workout!
Don’t Know Where To Start? Get a Personal Trainer or Join a Program!
Sometimes we have the drive to get started, but the accountability can be way more helpful to follow through with your strength training goals! Check out my workout programs and personal training program to see if this would be a good fit for you!
If you prefer an in-person trainer or workout program, check out your local gym and inquire about strength classes or a personal trainer.
Key Takeaways
If you’re ready to reach your strength goals as a mom, start by getting the right equipment, schedule 2-3 days a week, and incorporate some functional movements into your training. With the help of a personal trainer or workout program, you can skyrocket your strength and get the most out of your workouts!