My Strength Training Exercise Routine as a Busy Doctor and Mom
- Aubrey Jackson
- Jan 12
- 4 min read
I’m taking you behind the scenes of my strength training routine in this post. Listen to the full episode for more about my routine and additional tips.
As a busy doctor and mom, finding time for exercise is no small feat, but I’ve discovered ways to make it work. Whether you’re juggling work and family or just trying to balance life’s demands, this is for you.
Why Strength Training Matters
Strength training is about functional fitness and long-term health. For me, it’s not about bodybuilding or chasing extreme goals. Instead, it’s about maintaining lean muscle mass, boosting metabolism, and supporting overall health. It’s easy to overlook strength training, especially if you’re already active with other forms of exercise like running or yoga. I’ve been there. However, strength training offers unique benefits that other workouts don’t, like improving bone density, protecting joints, and enhancing daily functionality.
Fitting Exercise into a Hectic Schedule as a Busy Mom
My Daily Routine
Let me give you a snapshot of my daily routine: I’m up at 5:15 a.m. to get my daughter and myself out the door by 7. I’m at work from 8 a.m. to a little past 5 p.m., then pick up my daughter and handle dinner, bonding, and her bedtime routine until around 7:30 p.m. My evenings between 7:30 and 9:30 are precious—it’s my time to catch up on personal projects, spend time with my husband, or fit in my strength training.
Why Home Workouts Work for Me
Because of my husband’s schedule and our family’s needs, working out at home is the only option that works for me. A gym membership isn’t practical, but a simple home setup makes strength training accessible and efficient.
My Strength Training Essentials
You don’t need fancy equipment to start. My home gym includes the following:
Two sets of dumbbells (here are the ones I used)
Even if you’re starting with just a pair of soup cans, you can begin today. The key is to focus on form and gradually increase intensity as you get stronger.
Planning and Efficiency
Scheduling Workouts
Planning is everything. I schedule my workouts on my calendar, but I’m flexible about the exact timing.
Short and Effective Workouts
Efficiency is also crucial—aim for short, targeted workouts that hit all the major muscle groups. I love compound movements, which save time while providing maximum benefit. A typical session takes 20-45 minutes and includes 4-6 exercises. Resting between sets for 2-3 minutes might seem counterintuitive when you’re short on time, but it’s essential for recovery and results.
My Weekly Routine
Two workout days still lead to incredible results. Most of us don't do strength training because we think it's too time-consuming, but it's a lot more attainable to start and stick with a routine if you keep it simple. Start with two days. You can always increase to more later, but set yourself up for success first.
Day 1
Overhead press
Hammer curls
Chest press
Squats
I take 2-3 rest days before my second workout of the week.
Day 2
Dumbbell shrugs
Triceps press
Bent-over rows
Deadlifts
Calf raises
Do 3 sets of 12 reps for each exercise. Opt for fewer reps with heavier weights if you're short on time.
Staying Consistent
Life happens. Some days, I miss a workout, and that’s okay. What matters is getting back to it without guilt. Even small movements, like squats or calf raises while brushing your teeth, keep you in the habit. Progress, not perfection, is the goal.
Recovery and Self-Care
Recovery is as important as the workout itself. As a busy mom and doctor, I prioritize sleep, hydration, and nutrition. Eating enough protein and stretching during small moments of downtime helps me stay on track.
Takeaways to Get Started
1. Find Your Window
Analyze your daily schedule and carve out 20 minutes for yourself just twice a week. It’s there—I promise!
2. Start with Simple
Start with basic movements and minimal equipment. Build from there.
3. Consistency Over Perfection
Missed a day? No problem. Focus on the next opportunity to move.
Strength training has transformed how I approach fitness and health. It’s a manageable, sustainable way to invest in yourself and your future. I hope this inspires you to prioritize your well-being, even on the busiest days. You’ve got this!
Frequently Asked Questions
1. How do I start strength training if I’ve never done it before?
Start with light weights or even bodyweight exercises to focus on form. Simple movements like squats, push-ups, and planks are great for beginners. Gradually increase weight and intensity as you feel more confident.
2. What if I don’t have any equipment at home?
No problem! Bodyweight exercises like lunges, push-ups, and planks are effective. Household items like water bottles or canned goods can also serve as makeshift weights.
3. How do I stay motivated to work out at home?
Set realistic goals and track your progress. Creating a designated workout space, playing your favorite music or podcast, or following online fitness classes can also keep you motivated.
4. How often should I do strength training?
For beginners, aim for 2-3 sessions per week. Listen to your body and allow time for recovery between sessions.
5. Can strength training help with weight loss?
Yes! Strength training builds lean muscle, which boosts your metabolism and helps burn calories even at rest. Combined with a balanced diet, it’s an effective component of a weight loss plan.