For any weightlifters how do you balance the long hours with getting to the gym? I’m two years into this career and have had noticeable stagnation in my weightlifting progression because either not enough sleep at the gym or not getting to the gym because I’m too tired. Weightlifting is a huge stress reliever but at the same time being stuck on a lift for weeks is so discouraging.

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I either get up early, go late, or sneak in an hour “lunch break”

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Welcome to PA. I gained the freshman 15 back again😏

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Omg, I gained 20 over the past busy season. Take me eight

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When I started, I worked for a serious lifter. He blocked time from 5-7 to lift every day and came back to the office after. Even during busy season, he rarely missed a session.

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The hours weren’t the relevant part of the comment. Pick a window of time, put it on your calendar and don’t skip. There is literally no other way to make your gym hours.

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I literally can't. I used go workout 6 of 7 days a week. When i started i worked out 4 times in 3 months. My work schedule is typically 9-10, and a lot on weekends also. No lifting during busy season. Recently (post busy season) i stsrted just logging off at 6 to make it. Just gotta force it until someone yells at u for not being on late... All that being said, def not planning to stick around long

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It’s tough you just have to treat it as a non optional task. I go for 45m each day (about 4 days a week). I don’t look at my phone at the gym to keep it efficient. That helps a lot!

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Impossible my squat was 400+ bench 315 DL 635. Now I squat low 300s bench 270 and DL 500ish. Busy season killed me and tryna do cpa too it’s impossible. Just maintain as best as possible is what I do….. ps I do more powerlifting which takes time. Also I lost 10 pounds cuz of busy season. 😢 this is coming from some1 that never really missed a lift in 5 years during school. I am a S1 btw. If you have cpa done then it should be manageable.

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I find it impossible to find time

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I feel. I’ve gone from working out 6/7 times a week to like 4 at best. It’s tough, and the motivation just isn’t there a lot of days. I would say that I’ll hopefully steadily push myself to go before work once we move back to going to the office and hopefully that’ll allow me to be more consistent

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Ive often prioritized my work on squat/bench/dl and done all I could to fit in the other auxiliary work - which would be done most of the time. However sometimes it just wasn’t possible. I’ve thought setting a stopwatch for however long you have and doing as much as possible - while not moving as much weight as possible, you could keep intensity as high as possible. Could you do weekends? Wednesday, Thursday, Saturday, Sunday?

Tbh I was also very up front with my team and told them this was something I was going to do and needed 4/5 days a week and 90 min.

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Get a friend that forces you to go in the am, when the gym opens. I get in by 6am leave by 7:30 shower quick. Nap until 9 lol

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Before covid, I would wake up early and go before work. It wasn’t ideal as I was exhausted and I didn’t have enough in me to push as heavy as I’d like and my progress still stalled a bit, but I was at least able to go and build slowly. Since covid, I’ve started going at night and just coming back online to work after. There’s been times that I’ve gotten too busy and just didn’t end up going for 2-4 weeks, but those few weeks are nothing in the progress I can make over a year.

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Actually was really worried about this when I joined PA. I found that if I cut during busy season it takes 2x as long, but bulking is useless without lifting regularly.
I also changed my schedule to slightly longer, and 4 days instead of 5. Workout weekends and schedule one workout for beginning of week and one for end. Catch up on sleep between then if you can.
Just my 2-cents, but it’s worked well for me. My lifts skyrocketed Feb-April.

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Definitely understand this struggle. Been in PA for a while and a couple things that helped me figure out a good balance with work and 2 young kids:
1. Go first thing in the morning before work has a chance to keep you from it. Otherwise, use a “lunch hour” to go when you have a free hour. Block your calendar if needed and treat like any other meeting.
2. Switch up the programming to more efficient workouts (i.e. circuits, supersets, compound lifts, minimal rest, etc). You can get a great lift in 45 minutes, 3-4x a week, and still hit your goals. Let me know if you need more specifics.
3. Look for ways to create margin in your personal time, such as outsourcing to dos (grocery delivery or quick meals/snacks, hire cleaners or yard service, etc)
Hope this helps. Good luck!

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Awesome comments in here! I go in the AM twice during the week, during lunch once per week, and in the evening the other day. Then fill in the gaps on Saturday. I usually rest Friday/Sunday.
I find that my team is super receptive if I say “I always do this workout class during lunch on Thursday.” No one has the gumption to be like “Nah, you can’t do that one scheduled workout per week.”

So I kind of break it up so I’m getting enough sleep and not forcing myself to wake up early every day. Although I’m going everyday, I only have to involve my team once.

Pro tip is to save your most-enjoyed day for the evening workout. It’s hard for me to get amped up (don’t want to take preworkout at 7 PM either) after work.
Keep pushing it’s worth it

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I try to hit every other day which equates to about 4x a week

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For me I pick my time in the day and try and stick to that. It’s 4pm. I block my calendar. Back when I was in the office I would leave at 3:30. Everyone knew, and I would be online later to work etc.

Don’t sacrifice your health for this job. It’s absolutely not worth it.

Been in PA 14 years. Worked to 1am twice excluding travel time. Most nights I stop at 9:30pm and usually in bed by 10:30pm.

If you perform well and take care of yourself the hours matter less and people have a positive unconscious bias towards you.

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I'm with you, its been sad watching my strength dwindle away over the last 5 years, which accelerated exponentially with covid. Ironically so much harder to workout working remote as there are just no work boundaries anymore.

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Eat enough food and enough Whole Foods!! Your body needs nutrients and rest- that’s all I’ve got

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Reading OPs responses to some of these suggestions… sounds more like you’re looking for some support / other excuses to not exercise. I don’t judge you for that, I don’t think anyone that’s actually into lifting/bbing cares. What is annoying though is when people pretend to care that they don’t exercise and offer up a bunch of excuses about why they can’t

If you actually do care, here are some things to consider:

1) there’s no substitute for sleep, but you can do things to ensure you make the most of what sleep you get. Magnesium before bed helps relax the muscles. Melatonin is great for falling asleep quickly if you have that issue. Don’t eat late (or if you missed a meal sub for casein protein or some type other than whey).

2) supplement appropriately - multivitamins, vitamin b, d, fish oil, ashwagandga to manage stress/cortisol, Kratom (if you so choose)

3) make sure you’re hydrated. Nearly everyone I work with will have a glass or two of water a day and then wonder why their body is performing at suboptimal levels

4) watch your diet. Feeling tired? Groggy? Lethargic? I’d bet your diet is filled with trash. Get on a plan and meal prep - stick to that for at least a month (preferably 2) and if you’re getting rid of the trash you’re going to feel better. If you so choose, start adding back foods one by one and pay attention to the reaction from your body. Did you wake up feeling bloated? Headache? Fingers a bit swollen? Super thirsty? Chances are the stuff you reach for while tired and stressed out are negatively impacting both your progression in the gym and energy levels

Bottom line - if you want it, it’s there. If you don’t want it, I’m certainly not judging you for not wanting it. I don’t care either way, and nor does anyone else. But let’s not pretend that it’s “impossible” to offload whatever guilt you might be feeling for not getting after it (those are your personal feelings/issues and only you can deal with those)

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I usually go in the morning before work has a chance to get in the way

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