When you work in a physically demanding job, working out after you end your shift usually doesn’t sound very appealing. After all, spending a day walking, lifting, climbing, carrying, dragging and pushing isn’t easy, so heading to the gym to squeeze in more may seem like too much.

However, maintaining a workout routine is still important. Even the most physical roles usually have shortcomings when it comes to fitness, so you need to put in the effort.

If you want to know how to balance a physically demanding job and a workout routine, here’s what you need to know.

Adjust the Intensity as Necessary

When you leave work and hit the gym, your energy levels may be different from one day to the next. You might have used certain muscle groups more during your workday than usual, or ended up doing an increased number of physical tasks.

While you should certainly start your workout routine as you normally would, don’t be afraid to adjust along the way. If you are really tired, your form could suffer, so you don’t want to push yourself too far just because it is part of your typical workout.

Try decreasing the intensity if your energy levels continue to fall after you begin. That way, you can work through your routine without risking your well-being.

Alternatively, adjust your routine to focus on other muscle groups that aren’t as tired. You could also shift over to some cardio, if strength training feels too precarious.

Reevaluate Your Training Volume

When you work in a physically demanding job, you are technically exercising during the day. As a result, you might not need to hit the gym quite as often, especially if your workday was more intense than usual. Similarly, doing fewer sets or reps might give you the ability to finish your routine without overdoing it.

The idea is to adapt your routine to fit your current circumstance. If you can’t work out as long before tiring out on some days, that’s fine, particularly if your workday was more of a workout than usual.

Reduce Your Workout 50% for One Week

Sometimes, you just need some time to recover. If your physically demanding job is leaving you more tired than usual, consider reducing your workout by 50 percent for a full week. This way, you still hit the gym on the same number of days, but your routine is significantly shorter. It gives you a chance to recover without deviating from your routine entirely.

Focus on Your Days Off From Work

If you feel too tired to work out during your workweek, consider putting your highest intensity workouts on your days off. This allows you to bring the most energy to your toughest routines and gives you a bit of a reprieve after you spent eight to 10 hours at a physically demanding job.

Ultimately, all of the approaches above can help you balance your physically demanding role and workout routine. Explore them all and see if any may be right for you.


If you would like to learn more, the team at PrideStaff Atlanta can help!

Contact us to speak with a member of our knowledgeable staff today and see how our work-life balance expertise can benefit you.

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