How to Get Strong With the Time and Energy You Actually Have

(Even if You’re Exhausted, Short on Time, or Not a Gym Person)

Let’s be honest: most people already know why they should exercise.

Better physical health, improved mood, stronger body, less pain, more confidence.

You don’t need convincing on that.

But when you’re shattered from work, juggling the kids, the house, your dog, and trying not to lose your mind in the process, knowing why to exercise doesn’t make it any easier to actually do it.

Sound familiar?

That’s why I coach people to get strong & fit with the time, energy, and environment they really have, not the fantasy version of their life where motivation is endless and free time magically appears.

So if you’re struggling to stick to a plan, constantly feel like you're “not doing enough,” or feel guilty for missing workouts… this is for you.

The Real Reason You Struggle to Stay Consistent

Most people try to follow fitness plans that were made for professional athletes or 20-somethings with zero responsibilities.

But you?

You’ve got a job. A family. A mortgage. A tired body and a full brain.

You don’t need more pressure. You need better strategies.

So here’s how to train effectively, even when life’s hectic, using the Traffic Light System we use inside the Body For Life Academy:

🟢 Green Days: Maximise Them

You’ve got good energy, time, and maybe even a spark of motivation. These are the days to push your progress.

• Go for your PBs

• Stick to your full training plan

• Hit those big lifts (squats, deadlifts, etc.)

• Feel smug after, because you earned it

  
  

Just don’t fall into the trap of thinking every day should feel like this. It won’t.

And that’s okay.

🟠 Amber Days: Adapt Intelligently

You’re tired. Maybe stressed. You’ve got 100 tabs open in your brain.

But you’re not dead on your feet. This is where most people quit, but where real progress happens.

On amber days:

• Shorten your workout

• Lower the intensity (e.g., fewer sets, lighter weights, more reps in reserve)

• Use machines instead of complex lifts

• Walk instead of run

• Do something instead of nothing

  
  

Your 100% effort today might look different to last week. That’s not a failure, that’s smart training.

🔴 Red Days: Rest or Reframe

You’re ill. Burnt out. The dog’s thrown up, the kids are fighting, and your eyes are closing.

Sometimes the right call is to rest.

But sometimes, a short, low-effort session (like stretching, mobility, or a walk) is exactly what you need to feel better.

The key is to:

• Make that choice deliberately

• Have a Plan B session in your back pocket

• Book backup time slots just in case

  
  

You’re not lazy. You’re managing real-life energy like a pro.

Your Workout Doesn’t Need to Take an Hour

Another myth that holds people back?

“If I can’t do a full 60-minute workout, what’s the point?”

Truth is, with smart planning, you can get a brilliant session done in 20–40 minutes using:

✅ Priority Lifts – Focus on the 1–2 exercises that matter most (e.g., squats or deadlifts)

✅ Paired & Super-Sets – Superset 2 exercises to save time and stay focused

✅ Finishers – Short, intense cardio exercises or circuits to leave you feeling worked (in a good way).

Even if you just hit 1 lift in 15 minutes, you’ve moved the needle. That’s progress.

What If You Hate the Gym or Can’t Get There?

Good news, you can build strength:

• At home with no equipment (think: bodyweight, tempo, range of motion)

• With resistance bands or adjustable dumbbells

• Outside in your garden, park, or even living room

  
  

Yes, a gym gives you more options. But the best gym in the world means nothing if you don’t use it.

That’s why we build your plan around your schedule and your environment — not the other way around. If you can hit the gym, great, if not, we'll create an alternative.

Real Strength is Built Through Adaptation

Life doesn’t care about your training plan.

It throws curveballs, curveballs throw wrenches, and wrenches… well, they hit your motivation in the face.

The key to long-term strength, weight loss, and confidence?

🧠 Adapting, not abandoning, when things go off plan.

And you can only do that if your approach:

• Respects your energy

• Works around your time

• Fits your lifestyle (not just your ideal week)

  
  

⚡ Want to See How This Works in Real Life?

If you’re tired of feeling like you never do enough, and want a training approach that finally fits your life, start with the free BFL Academy Gym Starter Kit.

Inside you’ll get:

• Beginner strength plan you can do at home

• First gym session walkthrough

• Video library to fix technique fears

• Confidence guide built for real life

  
  

👉 Click here to download it now

No pressure. Just a better way to train.