I Only Have Two Days to Train. What Should I Do?

Even with all the time management and productivity hacks in the world, there isn’t always enough time to get everything done.

Most of my clients are high-powered professionals working in downtown Chicago. They have demanding work schedules, sometimes with little flexibility and numerous travel days every month as well as relationships, families, and active social lives.

It’s easy to put self-care on the backburner with all these obligations especially when you mistakenly think you must spend many hours in the gym to see results.

One of the most common goals I help people achieve is to increase exercise consistency (for more information and a free 5-day course, check out my #4CSystem here). If you’re like my clients, you probably don’t have hours and hours to devote to training each week. However, you still need to exercise to stay healthy, focused, and energized. And if you have any interest in changing your body or achieving a performance goal (such as helping your team win the rec softball league or squatting twice your bodyweight), consistent training is essential.

Are you doomed to mediocre progress if you can only train twice a week? How can you make the most of your limited gym time to maximize your results and not waste precious energy?

The good news is you can still get good results training twice a week. Training twice per week is much better than training zero times per week. With a few simple adjustments, you can still see progress toward your goals.

The Essentials

The first key is to have a plan or follow a program. I’ve written extensively about the value of following a smart, progressive program. Most people come to the gym with only a faint idea of what they’re going to do. This is a waste of time and does little to challenge you or stimulate growth.

There are many ways to find an appropriate program. The best solution is to hire a qualified in-person or online coach. You can also purchase DIY training programs from people you follow and respect in the industry. Some coaches and websites have free programs available. I followed free training programs for years when I was just getting started and saw great results. The most important thing is to find some kind of structure and stick with it.

Second, stop wasting time. Following a program helps because it eliminates time spent wandering around the gym looking for equipment and making split-second decisions. It’s also a good idea to leave your phone in the locker room or turn it to airplane mode if you need it for music or to track your workouts. Don’t waste half your training time answering emails, taking calls, and scrolling through social media. Focus on your workout and push yourself if you’re serious about making the most of your time.

What to do in Each Workout

If you are only training twice a week, adjusting priorities is key. Full-body workouts help you get the most bang-for-your-buck over the course of the week. These ensure you will hit each major muscle group and movement pattern at least twice every week. Two times is the bare minimum you need to get stronger or build muscle; anything less may allow you to maintain your current fitness level but won’t help you improve.

Prioritize compound movements that work many muscles and joints at once. Each workout should include at least one exercise for the following movements: squat, hip hinge, upper body push, upper body pull, and core or loaded carry. If you have time at the end, add in extra isolation work, high intensity interval training, or longer-duration cardio. However, these things are not 100 percent necessary and can be skipped if needed.

Set up your workouts to save time. I love using supersets for opposing muscle groups such as pairing a squat with an upper body pull or a deadlift with an upper body push. Supersets minimize set-up and tear-down time and allow you to take less rest between exercises. In general, I recommend keeping rest intervals short if your training time is limited. You can get away with 30-60 seconds rest between most exercises. Increase this to 90-120 seconds if you’re completing a heavy barbell lift which requires longer recovery.

What to do the Rest of the Week

Just because you’re only in the gym twice per week shouldn’t mean you completely neglect your fitness the rest of the week. If you’re serious about getting stronger, changing your body, or improving your health, find other ways to sneak activity into your week. Small changes like walking more, biking to work, taking the stairs, investing in a standing desk, or participating in active hobbies can go a long way.

If your primary goal is to lose weight or build muscle, nutrition becomes even more important with limited training time. Try tracking your food for a few weeks to learn more about your intake and determine the appropriate amount of food to move toward your goals. If you are less active and trying to lose weight, you may need to restrict your calories a bit more to see the scale go down.

Not everyone exercises to lose weight. I’ve helped dozens of clients over the years whose primary goal was to move and feel better. If this sounds like you, twice weekly training can go a long way, especially if you monitor the way you’re moving (or not moving) the remainder of the week. Pay attention to your posture and try to sit less. If you engage in repetitive movements at work, be sure to use good form.