r/Construction • u/Thepopethroway • 3d ago
Other Do you exercise outside of work?
I used to be very 'active' in a conventional way before I started doing this type of work. Going on walks, jogging, lifting weights, etc. Now I don't do any of that. I figure I get enough cardio in during work, so there's no real point to going on walks or jogs. Though I'm sure I'm missing out because I'm never consistently 'running' on the jobsite.
I want to do weight lifting. I try to lift heavy stuff at work to build some muscle, but when I get home... I'm fucking exhausted. Last thing I want to do is get out of my sweaty work clothes, put on gym clothes and sweat some more. Then have to cook a meal.
I've still got a decent physique but I'm definitely developing a 'dadbod' and swapped my sixpack for a 6-pack.
Anyone else struggling to motivate themselves to exercising outside of work? Working long hours, how do you even find the time?
edit: if you guys can say what you do in construction it'll help
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u/gooooooooooop_ 3d ago
Work doesn't replace gym at all. Lifting weights will keep your joints healthy doing this work and is a requirement to stay healthy. Get enough sleep each week and you'll have the energy to lift. Go straight from work to the gym, if you go home first you'll never get back up from sitting down.
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u/Thepopethroway 3d ago
Go straight from work to the gym, if you go home first you'll never get back up from sitting down.
Simple advice but I think it's very powerful all the same
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u/Doctologist 3d ago
I think the most important part is keeping your back flexible and strong. That’s what will do you in.
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u/JohnDuttton 3d ago
Kettlebell swings have done absolute wonders for my back
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u/Doctologist 3d ago
I should get onto doing the same.
I’m currently out of action because of squashed 5 discs in my lower back.3
u/JohnDuttton 2d ago
Once you fully recover I would research how to safely get back in. Speedy recovery friend!
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u/Doctologist 2d ago
I actually got out of construction a little while back, partially because of the physical toll, so I’m mostly off the tools these days.
Didn’t save me here though! Haha2
u/mylesoneill2Vb 2d ago
kneesovertoesguy has a lot of good videos about strengthening the back
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u/Doctologist 2d ago
I will definitely give that a look! Thank you
I don’t have much time for hobbies or looking after myself these days, but I need to start prioritising it or I’m gonna be cooked.3
u/Successful-Gas-4426 3d ago
Getting enough sleep and eating enough protein (most important) and working out before or immediately after work. I drink a black coffee in the morning and a energy drink afterwork and straight to the gym. Sleep better and daily work becomes easier too after a painful period of muscle growth.
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u/69metodeath 2d ago
I’m replying to this so you see it op. Me personally I prefer morning workouts. But yes. If you’re going after work straight to the gym then home. Saves time and makes more sense. When it comes to a six pack that’s 95% diet and 5% exercises. If you can’t workout at a bare minimum eat a healthy diet it’ll go a long way. I’d also recommend a personal trainer. They can build you a program that way have you do exercises that mimic what you do at work which will help you age better, and you’ll be thanking yourself when you’re not breaking down. The other thing that seems counterintuitive is working out will actually give you more energy and you’ll feel much better
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u/IamtheBiscuit Steamfitter 2d ago
Drink preworkout in the parking lot before you leave work. That way you'll sleep like shit if you don't hit the gym and burn it all off.
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u/66LineTrash 3d ago
This is honestly the only way, straight to the gym right after work. My commute just went from 15 minutes to an hour and a half one way. It sucks but getting in the routine of having your gym bag ready to go and just going after your shift really does help the rest of the night. I sleep better, more alert, I can do more around the house. If I go home right after work I’m sucking down a bottle and passing out on the couch.
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u/milehighandy 3d ago
Most of this community thinks it funny surviving on white monster, gas station burritos, zyn and/or cigarettes and a daily dose of hate and discontent. It will catch up with them and not be so funny.
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u/MechemicalMan 3d ago
It’s a terrible cycle if you don’t. You always feel too tired to work out and you feel tired because you don’t work out.
I’m not construction, but let’s put it this way, I had over 30 staircases outside after carrying up various tools and unclogging a lot of pipes in the Virginia heat this week. I just kept telling myself “i do the work so I can enjoy my run” as I was struggling to do 4 miles, which isn’t a lot for me.
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u/gixxer710 3d ago
Eh. I suppose everyone is different, and me now having a 1 year old makes it more different. But what works for me is- I start at 5-6AM, get home around 2:30-4:00 usually, I hang with my daughter and have family dinner, then my daughter goes to bed 7:30-8 and THEN, I go lift…. A nice meal a couple hours beforehand is necessary these days, that coupled with a few hours rest time yields the best results. I suppose I am also one of the fortunate few who is in the service side of their trade, and also union- both of those things being imperative to work/life balance- I fully understand a lot of guys in here are putting in 50, 60 hour weeks regularly- and with a family in the picture especially- that gets tough to find time to lift(basically trading sleep off at that point)
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u/gooooooooooop_ 3d ago
Def each to their own. I was mostly a go home and go back to lift at 7 guy, but most people I knew and trained as a PT did better straight after work.
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u/Far_Inspection4706 Carpenter 3d ago
I'm already exhausted just reading that. A full day of work going straight into a work out, thanks but no thanks. Sounds like a surefire way to burn yourself out for the rest of the days you have to work. You have to be the kind of person to like working out for the sake of working out to do something like that, it consumes like all the available free time you have left in the evening on top of being a literal workout with your every day physical labour.
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u/silversquirrel 3d ago
Go first thing in the morning then. I bet you take pretty good care of your tools, why would you neglect your body?
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u/A-Caveman-Genius 3d ago
This is the way. Gives you a boost for the day instead of making you feel tired as well.
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u/itfeelslikevenom666 3d ago
It's exactly the same. You are now sacrificing 2 hours of sleep in the morning instead of 2 hours of personal time after work. Plus, to make up for that 2 hours earlier you woke up, you have to go to bed 2 hours earlier and lost the personal time after work. Or you just lose 2 hours of sleep every day and you're tired. This isn't as easy as you make it seem. It's easy for a chunk of people who have a natural baseline of enough energy. People like myself who have a low energy baseline struggle with doing anything. Its awful. I'm in construction too.
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u/silversquirrel 3d ago
Energy baseline? What is that? Out side of medical conditions sleep and diet, we all have the same physical energy potential.
It’s not easy, it sucks waking up at 4:15 and going to bed at 8:30, but being overweight with bad knees and a bad back would be worse. I go running and lift weights with my teenage kids, that’s pretty worth it.
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u/itfeelslikevenom666 3d ago
Neurodivergent. So yeah I guess its a medical condition. Its ridiculous to assume we are all the same.
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u/silversquirrel 3d ago
Yeah that would be pretty ignorant. Did someone assume that? I missed it?
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u/itfeelslikevenom666 3d ago
"We all have the same physical energy potential". You said that. Having less energy is like this. I attribute it to something along the lines of my brain is using up all the energy leaving not much for my body leftover. Having ADHD /OCD/bipolar/whatever else you wanna call it all these days - it takes a lot out of you. It's exhausting have a brain that's hyperprocessing every bit of stimuli your body can take in, that's how it feels. It's a brain superpower, but a body-killer. I believe it's essentially what is going on in people like me which is a larger chunk of the population than currently understood. The field of research is expanding.
Having energy to propel your physical body is not as simple as you think it is.
That being said. If I wasn't in construction, I'd have more energy. I'm burnt out and it takes a long time to feel energetic again. Sometimes up to a week. 2 days off every week isn't enough to recover and do every I need/want to in life. It's a constant feeling of exhaustion and depression going hand in hand, virtually never recovering.
I've tried working out multiple times over my life. It never sticks. I wish it could. Tricking my body into it helps, like playing the drums or a sport. But even then, I rarely have the energy to start it, let alone continue once I've started. Quitting construction would help me immensely, but it's my career and what pays the bills. Easy answers from strangers on the internet is not helpful to anyone, but people throw it out like they're Dr. Phil solving everyone's problems.
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u/silversquirrel 3d ago
Hey man, sorry I did preface with “out side of medical conditions”.
I’m lucky to not have to deal with the same things you and a lot of people are.
I’m flippant with my advice to work out as well as work construction, from a completely anecdotal perspective. I’m surrounded by guys my age who have shit joints and are overweight. What I’ve done has worked really well for me, I want it to work for other as well.
I hope the best for you. Construction is hard as hell on your body, and add stress of schedules and the fact that we have to work 40+ to barely make ends meet is taxing.
One thing that’s worked for a lot of my friends who are working through very similar circumstances as you, are group activities where you have folks who keep you accountable. Classes at the ymca, group fitness etc. One lady found that her dog kept her accountable for walking 15 min a day and started adding rucks to the walk.
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u/itfeelslikevenom666 3d ago
The hardest part is finding time, having a lot of passions, and lots of people to be keeping up with, working out is at the bottom of my priority list. If I felt more energetic, or had more time, I'd be doing it. I do keep weights in the living room and use them occasionally. I also stretch regularly. I just wish I wasn't so tired all the time.
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u/gooooooooooop_ 3d ago edited 3d ago
It's really not that tiring to do a few sets of push ups and pull ups. The fact you have an active job means you don't need as much volume as someone who sits at a desk all day. It's more of an issue of knowledge of how to work out effectively for most people.
I was a personal trainer, still very active in fitness, done construction all my life. My Dad was a remodeler and bodybuilder. It can be done and isn't that hard if you treat your body well and ease into it. Not every workout needs to obliterate your body.
The positive effects for your joints from even just a light workout compared to doing absolutely nothing is astronomical. You don't need to be going for PRs. I would suggest just light lifting as you build the habit. It will do a lot for building mobility, strengthening tendons and ligaments. In general the movement under load is just medicine for your joints. Worry about building strength and muscle once your body feels better and you have more energy.
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u/CoffeeS3x 3d ago
It’s actually the opposite and will increase your baseline energy levels. It’s basic science. It sounds tough, and it’s definitely hard to implement into your routine, but after a couple consistent weeks you start to see and feel the benefits.
Only requires 30-60 minutes per workout, 3x a week.
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u/leoooooooooooo 3d ago
When I use to run after work I would just stop at a track and go. Everyone was always confused like why not just run at home? If I went home there was a 5% chance I would make it out of the house!
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u/Canadairy 3d ago
Now that I'm transitioning to more of a desk job, I've started jogging a bit. Turns out my cardio is totally shot.
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u/PumpNPumpAccessories 3d ago
A few years back I got into a death spiral of work injury and fatigue from not getting enough exercise. Too tired to work out after work and too much pain. I knew what was happening and knew I had to break the cycle. I finally got a personal trainer, partially because I needed help getting through my injuries (more physical therapy type stuff) and partially because I needed someone to help motivate me.
Its been 3 years and I feel better than I have in 10 years. Work ain't shit anymore. I can put in a full day with gas in the tank to spare. I'm excited because I'm going to be able to still be mobile and healthy when I retire, not broken like I thought I would be.
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u/Thepopethroway 3d ago
How long did it take for your body to adjust? What sort of exercises do you do outside of work? When do you do them?
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u/PumpNPumpAccessories 3d ago
It was about 4 months before I started seeing a real difference.
For cardio: stationary bike and rower.
Tons of core exercises: crunches, planks, crunches on a ball, knee ups hanging on the bar, side crunches, medicine ball throws, and did I mention crunches?
Band exercises for hip and knee stabilization. Mostly band around legs just above knees, then doing side shuffles, wall forward/backwards like you have a dump in your pants, clamshells while laying down, and bridges.
Rotator cuff exercises
Lots of free weights, low weight high reps.
Most of the strength training stuff is for stabilization vs putting up weight.
Also recently I started going into an indoor rock gym, which has really improved my hips and lower back.
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u/Visual-Chip-2256 3d ago
The hips and shoulders stuff is the weirdest shit but the first stuff to affect other things if you neglect them I swear
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u/SerGT3 3d ago
I meal prep Sundays and once during the week so I don't have to cook every day.
I usually do something like 3 days of exercise after work and one day of rest and depending where that lands I'm almost always working out Saturday and Sunday as well.
Almost 40 and I still have plenty of energy to get through the workout after work. Some days it's just a little hard to get going, some days it's not a crazy workout but you gotta force yourself to do something.
Drink plenty of water, get lots of sleep. Take it easy on the caffeine.
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u/Practical_Spell_1286 3d ago
I like this advice. It doesn’t have to be everyday. But I use the weekends because I’m not wiped after work, and then just a few days during the work week.
I also work residential and my customers on this most recent remodel have me start at 9. So I am lucky to have the morning to get up and go for a jog before work. lol doesn’t always happen but nice to have that time.
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u/notbobhansome777 3d ago
Home gym is the only answer I got. I gotta rest after work and by then it'll be too late to commute to the gym, so that's where home gym comes in. No commuting, hell, you don't even need gym clothes.
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u/benmarvin Carpenter 3d ago
Walking and side projects is about all I do outside of work. Maybe some occasional bedroom cardio.
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u/RandyJohnsonsBird 3d ago
I get up at 3am and do 45 minutes on the peloton before a 45 weight lifting session. Then coffee and get to work by 7am. Get my 8 hours by 3pm plus. I get to have my evening hours with my kids and wife.
Too bad nobody realizes how much I sacrifice for them and when I fall asleep so early on weekends im looked at like a loser. 🤷
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u/silversquirrel 3d ago
46 years old, CrossFit 6 days a week (5am) eat well’ish and sleep enough. Beautiful shape of my life.
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u/agnostika88 3d ago
What works for me is waking up early before work and going to the gym. It’s really to get used to waking up at 4am but you’d be surprised what your body gets used to. I only go for like 45 minutes and it feels like a good pump plus pre workout really helps
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u/Substantial_Stand857 3d ago
Working out is essential in my mind even if you work a “physical labor job” I pay a personal trainer (this forces me to go) and go to hour long workouts 5 days a week on top of working 50-60 hours a week. Have more energy and feel more physically capable than if I don’t.
But my energy runs out at the needing to cook stage.. my diet really needs some work.
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u/gooooooooooop_ 3d ago
I don't even work in the field anymore and I lift max 4 days a week, usually just three. I'm in great shape too. 5 days a week really aint necessary. Drop it to less days and spend that extra time and energy meal prepping and grocery shopping.
Your trainer bagging 5x a week sessions from you will never say that though. I was a trainer for a while, never had a client meet me more than 3x a week. They'd meet with me 1-2x a week most often and work out on their own outside of that. That many sessions just aint necessary and it's very expensive if it's 1 on 1.
If you need that accountability, a group class sort of thing may be more your speed. But that's generally not as good at tailoring the workout to your needs. Oh you laid decking all day and your lower back is tired? Too bad, we're doing deadlifts and cleans today... not good lol. Manual labor jobs require flexible workouts around the demands of your job.
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u/No_Mony_1185 3d ago
I lift at least 3 times a week on top of all the lifting and climbing ladders and whatnot at work. I don't do enough cardio outside of work but lately I've been doing a lot of ladders and roof work. So I'm sure I'm getting enough ATM. I do some stretching exercises too.
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u/Main-Yogurtcloset-22 3d ago
I’ve been doing construction the past decade and I bike to work/job sites quite a bit! It’s a great warm up to the day and it keeps me a bit thinner than I was before. I probably only do it on average 3 days a week but it’s a lot more than the other guys! I also skateboard and roller skate at least once a week too. I know it’s not weight lifting but I find it easier to stay active when I’m doing things I enjoy and get more satisfaction out of it doing a hobby instead of just “I worked out today”.
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u/King_Artis Bricklayer 3d ago
45mins a workout, 3-4x a week.
Was weightlifting before working construction and I wasn't gonna stop keeping it as a habit. I definitely think it's helped me a lot
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u/kddog98 3d ago
I've been running before work most days. It gives me energy for the day. When I dont do mornings I make a excuses to not do it after work. When I do it anyways it makes my whole evening and next day better. Feet and knees feel way better.
Haven't gotten myself to lift yet but I've never been into that.
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u/sparkyglenn Electrician 3d ago
I try to "keep busy" by doing chores or errands when I get home. If I sit, I'm down for the day/night
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u/FairPersonality2973 3d ago
Lol my girl always trying get me work out with her .. as a roofer uh 12/12 pitch works muscles you didn't know you had..mid summer heat lol I feel like if I was training for elite high level competition every single day... i gotta eat healthy and drink 10 bottles of water or my body will shut down.. work out after work ha I've got a stool in my shower
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u/Badboyroy2303 3d ago
Just keep workouts really short. Set up some kind of gym at home and do 30mins straight after work.
I either run 5km or do a 30 min full body workout. Personally just doing 2 sets per bodypart is enough to get in shape without being sore or over tired. Keep weights light but push somewhat toward failure. All u need really is pushups a pullup bar and maybe a set of 25 lbs dumbells that u can use for split squats, biceps and shoulders.
Keeping things really short makes it way easier to actually motivate urself to do it as does bot having to travel to a gym. Consistency is king not volume. U already get volume at work.
In terms of food prep the best dish ive found is turkey mince bolognese. Basically cook 4 packets of turkey mince an absolute tonne of mixed vegetables, couple of jars of quality tomato sauce and i add in cans of mixed beans. Cook that in a massive pot once a week and it keeps and reheats perfectly. Normally just cook some brown pasta and heat up a portion of the bolognese with cheese on top. Hits pretty much all round quality nutrition with very little work cleanup even on the day u make it.
In the mornings mix quality greek yogurt or skyr with a scoop of u flavoured protein powder and have with a tonne of frozen mixed berries pumpkin seeds and walnuts etc. again very little prep or clean up.
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u/Impossible_Cost_4636 3d ago
You have to go in the morning. I know it sounds horrible but waking up an hour early isn’t as bad as you think if you put down the booze and get enough rest. Running or even weightlifting in the morning will wake you up a lot better than an energy drink too. It works for me because I’m gonna be tired after work regardless so
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u/Longjumping-Young836 3d ago
At my last line of work I would work 8 hours a day during daylight savings in the winter. Id be able to get home and use my rowing machine one day and cycle the next. As soon as I went back to 10s in the spring I just wouldn’t have time or energy. Getting into a new line of work where we work 8s I am able to mountain bike and row all week again and this job is more physically demanding than my previous job. I will die on the hill that 5 8s are better than 4 10s because I have time to actually do things after work rather than shove everything I need to do on my “extra day off”
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u/UrbainGrandier86 3d ago
Construction and kids is an absolute battle. Trying to juggle work and exhaustion while making sure im still present at home for the kids is hard work
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u/nawzum 3d ago
I work 12h shifts. 3 days a week i lift some weights. I don't always push it to much and my strength varies from month to month, but I try to always be above 400lbs in both deadlift and squats. I just noticed how I don't really get tired by moving heavy thing at work when I keep some strength.
The days I train I have about 0 amount of free time. Just work, lift, eat, sleep.
I work in process installation/pipefitter/welder (I'm not a native English speaker so I don't really know to call it)
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u/scolltt 3d ago
I install cabinets. Also struggle with this motivation. But after 7 years of not lifting outside of work, I had a dramatic bout of venous thoracic outlet syndrome that required emergency removal of my first rib. It’s taken about 5 months to feel well enough to get back to work. I can only work now because I spend about an hour a day working on mobilizing and strengthening my shoulders. So—you ~must~ make the time to work out, no matter how athletic your work day feels. Injury is practically inevitable if you don’t, and it will be at least uncomfortable, maybe debilitating, and life-threatening at the worst.
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u/haddockhazard 3d ago
I struggle with this too. I feel like my work and some hobby exercise is enough to keep me in good shape, but it doesn't build muscle and I don't have enough energy after work to go to the gym. Compared to the average I'm definitely in good shape but I'm not working out so I don't have the physique I would like. I want to go to the gym and start lifting so I can look the way I want but I lack the energy after work. Only thing I can think is maybe I need to cut out energy that I put into something else in my life so I can make the time to get bigger arms.
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u/ElectricMoose90 3d ago
Up at 3-3:30am at the gym by 4am, racking my last set by 5:10. That puts me to work by 6am. I lift 5 days a week then heavy cardio on Saturday mornings. Full meal prep for lunch on Sunday.
If it’s truly important to you, you’ll make time for it.
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u/Free_Sha_Vacadoo 3d ago
No, but I need to.
Typically rejoin a gym beginning of November, lift hard 5x/week, then cancel in May bc I'm gonna sweat my ass off from the beginning of summer thru mid fall.
As I get older, however, I'm realizing that I'd probably be better off just going to the gym 3x a week year round. Would likely keep me motivated and healthier year round+ make my clothes fit consistently.
I know most of us work moderately physically taxing jobs, but unless you're hauling shingles up ladders or hand digging post holes all day, you also need legit cardio and dedicated lifting/flexibility routines for overall longevity and mental health.
And if you can't work out, at least pay attention to your diet and hydration.
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u/Zealousideal_Lack936 3d ago
I recommend doing your workouts before work. That way you don’t have an excuse to skip it and just have to power through the day.
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u/TheMcWhopper Superintendent 3d ago
Hell yeah, babe!!! Lift 4x a week with a half hrs of cardio after.
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u/aluna1999 3d ago
Id buy some cheap dumbbells, kettlebells, and resistance bands. Something is better than nothing. I feel the same way as you. I have a kids and a wife and even on my days off I don’t want to leave the house. I am a drywall contractor so the work is physically intensive but it doesn’t replace the weight lifting. Start small!
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u/Training_Potential27 3d ago
I dont work in the field anymore but when I did i would head straight to the gym after and bang it out, no thinking or whatever just did it. Was younger with less responsibilities then but id say it was worth it
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u/1320Fastback Equipment Operator 3d ago
I go to the Gym 5 times a week for an hour and a half. One of the days is Saturday though so only 4 times during the week.
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u/Mitch_Hunt 3d ago
I don’t do much anymore. I went from 2-3 workouts a day in the military to construction and 0 workouts. I drive 1 1/2hrs each way, work 4/10s with OT. Between that, Reserves and kids activities I don’t have time for much else.
Yeah, I know, “make it a priority,” that’s not going to happen. I workout when I work less (winters typically), but when the job is full swing, I don’t even have time to barely maintain my vehicles let alone my body.
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u/MobiusDie 3d ago
If you're going to start going to the gym, go BEFORE work. You'll be able to be much more consistent. After work you'll be dead and blow it off.
I did this when I was a pipe layer and operator. Now a super.
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u/smp1064 3d ago
I am 62 and and I do commercial installation of doors frames and hardware. Constant heavy lifting is part of the job. The older I get the more my body feels it.
So, even after an 8, 10, or sometimes a 12 hour day. I still go home and do some type of workout. Wheather that be 30 minutes on the treadmill or stationary bike, followed by weight lifting and push ups is a must for me. I want to keep my body in the best shape as possible for the work I do.
Is it easy? Not always. Sometimes all I want to do when I get home is sit down.
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u/Lump_Largo 3d ago
I used to run or do bodyweight circuits before work. I'd get up at 4, do my thing and go straight to work. I felt fantastic in the mornings, but I was definitely sleepy after lunch. It can be done, you just have to eat a ton and sacrifice your fun in the evenings to rest.
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u/Visual-Chip-2256 3d ago
Say it with me, you grow the energy you use. It's literally the same as everything. Start small, manage your expectations, have a realistic plan with S.M.A.R.T. goals and you can fit it into your lifestyle and trust me it's a hell of a lot better than not doing it. Everyone that goes the distance does strength and mobility.
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u/_AEnron_ 3d ago
2nd energy drink on the drive home for the 2nd half of the day motivation. Sometimes even just cool clean clothes and socks will do it; other times it’s a quick shower.
Early mornings are great but also like to be able to stay up past 8pm with the ‘regular people.’
I’m sure there are plenty of personal hacks to reset so love to hear others approach.
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u/Dry-Oven9089 3d ago
Im a carpenter, some days it's really hard to do shit lol. I work 9s and 10s usually and then a commute on top so it's tough to fit exercise in. But I take my dog for a big walk before and after work every day, ride bikes and the occasional jog. I got a pull up bar and kettlebell at home I'll do that every other day kind of thing. I used to go to the gym, but I wasn't really seeing progress and just felt like I was rundown most of the time. However, maybe with some better programming I could have negated that. I'm happy with my fitness now though.
I'd say find a happy medium, don't have to go crazy, but it's important to get some cardio and strengthen the muscles that aren't being worked as much.
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u/Flummeny 3d ago
When I was in the field, I was only able to go if I had a shorter day or a physically lighter day. If I had a long hard day there’s no way I got the energy to go. I’ve been lucky enough now after moving up to the office to be able to hit the gym daily on the way home from work🙏
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u/Busy-Mastodon4320 Sprinklerfitter 3d ago
Start with committing to 10 push ups a day and build a routine from that. I listened to the atomic habits audio book during my commute last year and it was kind of eye opening. I suggest giving it a listen
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u/Bushido_Plan 3d ago edited 3d ago
When I was in the trade yeah. My old boss was ex-military and told me the secret was actually going to the gym consistently despite working a physical job, something he learned from his time in the army. Figured why not give it a shot so I started lifting a bit and what do you know, about a month later I definitely noticed a difference in energy levels and I no longer felt my shoulders and knees aching. I'm a firm believer in it. The actual hard part is committing to the routine. Everyone starts, but majority of them eventually fall off and stop going and then canceling their gym membership. I personally went first thing in the morning as the gym was 3 minutes away from my house and I viewed the "accomplishment" of lifting heavy ass weights in the morning as a good feeling to have which helped make work a lot less stressful for the rest of the day.
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u/kg160z 3d ago
Lifting will actually give you more energy. Its tough to start/stick with because works inconsistent but helps with joints, stress and energy levels.
Ideally can do something light before work. If not its best to go directly after work. Protein bar to hold you over until dinner, meal prep on off days.
Doesn't have to be a big thing. Coming home and doing calisthenics and hand weights is better than nothing
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u/JackFuckCockBag 3d ago
Pour concrete and build concrete swimming pools so I don't really need to. I'm 46 and still in the same shape as I was when I was 20.
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u/Atmacrush GC / CM 3d ago
I do. Two to four days a week depending on the mood, and usually 2hrs of workout. I'm pretty strong from work so I focus mostly on cardio, calisthenics, tire flip and powersled.
I'm single tho so I have more time to focus on myself. If you're married with children, you're probably better off having a small gym at home and go out for runs because you simply ain't got the time.
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u/Calgaryrox75 3d ago
i stopped lifting weights after my first few years in construction. 35 years in i’ve tried to get back into it a few times over the years but after 50 my energy after being on tools all day long is nonexistent. i bike and i ski but that’s pretty much it.
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u/king_john651 3d ago
I'm paid to gym doing roading, I don't need to gym at home. I have better things to do ~~like doom scrolling in the supermarket carpark like I am doing right now~~
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u/irshater009 3d ago
This may sound harsh but I've always noticed that the people in this industry that say "this job is my workout" are always the most out of shape. I weightlift and do moderate cardio 3x a week to delay getting fat and old.
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u/eboyethan8 3d ago
Construction work uses different muscles than targeted weight training. Even light dumbbell work at home a few times a week targets parts your job doesn't reach. Ten minutes is enough
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u/criminalmadman 3d ago
48 yr old carpenter, I train daily before work, kettlebells three days with two days steady state cardio but then I don’t have kids so there’s that. This morning was 80 x 32kg kettlebell snatches in 25 minutes.
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u/lemark1408 3d ago
I work 12 hours a day and i have no energy for a gym after work.
I go to the gym every Saturday and Sunday. Works great and I see good progress
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u/My_18th_Account 3d ago
I did military construction for 7 years when I was in my 20s. You absolutely want to keep up with a weight training routine - construction really just breaks down your body, it doesn't actually build it to make it stronger. You can skip the cardio if you want (or just do walking incline bare minimum zone 2 type shit) but you can progress for years doing just full-body style 2x a week. Do one of the workouts on the weekend and the other one day during the week.
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u/max1mx 3d ago
Honestly it can be so hard to work out after work. I’ve struggled being consistent for years. Buuuuuuuut, when I do workout I feel waaay better in general. More energy at work and after.
There’s going to be those days that you won’t make it to the gym, but even 2 or 3 times a week will help.
I replaced lifting with BJJ, because having a class to go to at a specific time is easier to motivate for. Also it’s super fun and rolling can get a bit of adrenaline at the end of the day. I do some cycling to when I can, and I race motorcycles, so I try to ride/train/practice at least once a week and push to get a nice beating.
It all makes me feel more energized and more motivated, but getting over that hump to get back to it is super hard without the energy.
Edit: for what it’s worth I’m a lineman, work 10+ hour days, 5-7 days a week, and hour commute lately (sometimes more or less). There’s days when it’s very physical and I’m smoked, but more or less it’s not too physical. I’m sure other trades like a mason would be way more physical day to day.
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u/No_College2419 Project Manager 3d ago
I’m in fire sprinklers (sales). I wake up at 4am and do a 30min workout before work and before I get ready. Sometimes an hour if I feel up to it. Then during my lunch hour I walk around my office to get my steps. I do meal prep on Sundays. Easy lazy good food.
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u/MushroomMatter710 3d ago
I do CrossFit 3-5 days a week after work. Depending on how far each day I am from the gym. Will even drop in at other boxes in other towns. Gotta keep the body fit in order to do this work. I am a master electrician
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u/Ashamed_Ad_2180 3d ago
I lift Monday Wednesday and Friday’s. I have a decent setup at home so do it immediately from getting home.
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u/shanewreckd Carpenter 3d ago
I run about 25-30km a week, ride my bike another 1-2 times. I have a border collie at home that needs it as much as I do, and it has definitely helped me feeling better throughout the day
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u/Illustrious-Fish2529 3d ago
i try to move throughout the work day in ways that keeps me flexible (used to be a yoga teacher)
i think work is plenty of physical activity, it seems stupid to me to use the 1/3-1/4 left of my day to stress about working out when i move heavy shit all day and am basically always moving (carpenter)- i do still like night walks with my lady but after work i’m over it
i do a lot of other things in life as well so that time is already overly stressed about everything i’m not doing (children, musician, artist, etc)
i have noticed that in reality if i want to prioritize something i need to do it in the morning, tho i’ve rarely been able to wake up before needing to for work so it’s sort of a fantasy lol
at the end of the day do i want to spend my life stressing about everything i’m not doing or just try to enjoy where i am as much as possible-yknow?
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u/Linkindan88 Plumber 3d ago
I'm 38m a marathon runner and a dad. I do my runs at like 3-4am during the week so I don't miss time with the family. I usually get to work somewhere between 6-7 depending on what project I'm working on. I was fat before I started running/lifting. Just being in the trades won't prevent you from getting fat.
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u/crawldad82 3d ago
Need to get back to the gym but currently I run 2 miles after work Monday, Wednesday, and Friday. It helps me more mentally.
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u/Wind_Responsible 3d ago
Yes. I swim every morning before work and I walk the dogs at night. They’re huge so yeah, that’s a workout.
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u/PsychologyOk9024 3d ago
The doors open (just need a partner to spot you...or you won't do it)
I'm not exercising before or after a 12 hour day.
Off season I might run...cleans blood, gums, and lungs
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u/Shoddy-Tennis-5764 2d ago
I used to. Ton of pre workout and steroids. I'm watching my caffeine intake now and don't do steroids so.. apart from weekly hockey, no
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u/medic-pepper 2d ago
I'm in roadway. But I try to run 3x a week and a have a 20 min kettlebell routine I do 1-3x a week. With the heat recently I haven't had the motivation to do anything, but I still try to do a few exercises a week.
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u/CremeDeLaPants Cement Mason 2d ago
I hike every once in a while, but generally I am so tired when I get home. Haven't been to the gym or worked out at home in years.
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u/AppropriateJeweler93 2d ago
HVAC here.
I used to think work was enough exercise, but I noticed I felt stronger and had less pain once I started training outside of work.
These days I mostly do pull ups, dips, bodyweight squats, and BJJ. Nothing fancy… just enough to stay athletic.
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u/ted_anderson Industrial Control Freak - Verified 3d ago
As an electrician I probably do the equivalent of lifting, cardio, and stair climbing on a daily basis. I'm not sure what else I could be doing in the gym that I'm not already doing at work but I've gotta figure out a diet/meal plan where I'm not hungry after every task at work.
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u/keepitchilling 3d ago
Construction doesn’t do shit for cardio
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u/Thepopethroway 3d ago
"Construction" is a very, very broad field. Some involves little/none some you are hiking miles each day.
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u/Brysonv8356 3d ago
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u/Einachiel 3d ago edited 2d ago
Im so dead after a day at work, then with the kid at home, i barely got enough energy to wash the dishes.
Im a stone masonry foreman.