The Working Parents Guide to Working Out
Resistance training....here is how you fit it into your busy schedule
“Hold on….why should I listen to you?”
Fair question but hear me out.
I’m just like you. I'm not a fitness influencer. My life doesn't revolve around my physique.
I'm a doctor with a full-time job, kids who need attention, school runs, work commitments, and an endless list of household/work related tasks that somehow never gets shorter.
But here's the thing…I have a second degree in Sport and Exercise Medicine, and I've been resistance training for years.
Not perfectly. Not optimally. But consistently enough to stay in good shape while juggling everything else life throws at me.
So if you're looking for someone to tell you how to achieve a bodybuilder's physique while working 60-hour weeks and raising kids, I'm not your guy.
But if you want realistic advice from someone who's figured out how to stay fit without making the gym their second home? This is your article. Let’s dive in!
Stay natural (just my opinion)
Let’s address the elephant in the room.
There's been an explosion in anabolic steroid and testosterone use.
A recent study found that over half of male gym-goers reported steroid use.
Half!
And those home testosterone test kits everyone's buying? They can be off by up to 194% compared to clinical tests. Yet the companies will be quick to start you on testosterone, without seeing a specialist or having a deep understanding whether you have true testosterone deficiency.
Look, I'm not here to preach.
But the research is clear….steroids increase heart attack risk by up to three-fold, suppress your natural testosterone for months, and can cause significant liver damage.
You can build an incredible physique naturally. You can certainly improve your testosterone naturally.
And you can hold that natural card for life proudly.
Will it take longer? Yes. Will it be harder? Absolutely. But you'll keep your hair, your liver, and your ability to, well, perform in other areas of life. Just my opinion.
The Best Time to Hit the Gym? Whenever You Can
I’m sure you have heard about the "optimal training window"
…..but in reality, who cares?
A 2023 meta-analysis looked at 26 studies on training timing.
Training time had "little evidence for or against" mattering for your gains.
The effect was so small it's basically meaningless for anyone who isn't an elite athlete.
You know what beats training at the "perfect" time? Actually training.
“Suboptimal” beats non-existent every single time.
So if your only option is 5:30am before the kids wake up, or 9pm after they're in bed, that's your optimal time.
Just showing up consistently predicts success far better than any timing protocol.
Your Natural Limit (The Real One)
What's actually possible when you're training 3-4 times a week, sleeping 7 hours if you're lucky, and eating well 90% of the time?? (Your likely limit)
In your first year of proper training, you might gain 8-12kg of muscle⁸.
Sounds amazing, right?
Year two? Maybe 6-8kg.
Year three? 2-3kg.
By year five, you're looking at 0.5-1.5kg.
This is just natural progression (in the majority of cases!)
However, most of us don't need to reach our absolute genetic potential.
The difference between looking "pretty good" and looking "incredible" is massive in terms of effort but minimal in terms of actual life improvement.
It doesn’t tell the full story to blame it all on genetics. It's what you can achieve while still being a present parent, performing at work, and occasionally enjoying a pizza with friends.
And that limit? It's probably enough to make you look and feel fantastic.
Consistent Average Beats Perfect Inconsistency
A meta-analysis of 178 strength studies found that the specific variables including sets, reps and weight matter far less than we've been led to believe.
What matters most then? Showing up. Repeatedly.
If you're inconsistent (and let's face it, with kids, you will be), stick to full-body workouts. (just my opinion).
A 2024 meta-analysis found no difference between split routines and full-body training when volume was equal.
But full-body means if you miss Tuesday's session, you haven't neglected half your muscles for the week.
Two sessions per week hitting all major muscle groups? That gets you 80-90% of the gains of more complex programs
Perfect is the enemy of good, and good done consistently demolishes perfect done occasionally.
Consistency Really Is Everything
Consistency gives you 90% of the gains.
The last 10% requires obsessive optimisation.
Let’s deep this!
Muscle protein synthesis stays elevated for 48-72 hours after training.
Your body does NOT care if you did the "perfect" exercise.
It cares that you created a stimulus, then did it again. And again. And again.
The research backs this. Training frequency matters more than exercise selection. Total weekly volume matters more than perfect rep ranges.
And adherence (JUST showing up) matters more than everything else combined.
Enjoyable IS Optimal
YouTube will tell you the optimal exercises.
Science journals will debate rep ranges.
But you know what actually predicts long-term success?
Enjoyment!!!
An umbrella review of adherence factors found that enjoyment was the primary predictor of whether people stuck with exercise. Not the "best" program.
Not the "optimal" exercises. Whether they actually liked what they were doing.
Hate barbell squats but love goblet squats? Do goblet squats.
Despise cable curls? Use dumbbells!
Disclaimer: Within reason!!! If you swap bench press for press ups, they are not quite like for like.
The exercise you'll actually do consistently beats the "perfect" exercise you'll skip.
Below is my workout…as promised.
Good Shape Is Good Enough
Instagram is lying to you. So is YouTube.
Most of those physiques you're comparing yourself to?
They're either on gear, it's their full-time job, or both. (shots fired!)
Here's the thing about diminishing returns: after 3-5 years of training, getting noticeably better requires exponentially more effort.
Going from "out of shape" to "good shape" might take 20% effort.
Going from "good shape" to "great shape"? That's 80% effort for marginal visible improvement.
Once you have some muscle, some definition, and you feel strong?
That's (probably) enough.
The health benefits are captured. The aesthetic benefits are largely achieved.
Everything beyond that takes considerably more effort with rapidly diminishing returns.
The philosophical question is…why do you want to get to the absolute upper echelon of physique? Does it really matter??
Your kids don't care if you have a four-pack or a six-pack. Your partner doesn't care if your arms are 14 inches or 16 inches. But they do care if you're present, energetic and balancing your health in a pragmatic way.
Let’s wrap it up
Perfect programs are (mostly) impractical.
For the the working parents trying to stay healthy while juggling everything else…here's what actually matters:
Show up consistently, even if it's just twice a week.
Do full-body workouts that you enjoy.
Aim for good, not perfect.
Get your 7 hours of sleep. Eat protein at most meals. Stay natural.
Do this for a year and you will see results.
Do it for five years and you'll be in the top 5-10% of physiques for your age.
Do it for life and you'll be the parent who can still play sports with their kids when they're teenagers.
That's not just optimal. That's perfect.
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References
Galvão-Coelho, N.L. et al. (2024). Prevalence of anabolic steroid use among gym members post-COVID. BMC Public Health.
Mulligan, K. et al. (2023). Accuracy of home testosterone testing kits. Journal of Clinical Endocrinology.
UCSF Health Report (2006). Anabolic steroid use and cardiovascular risk. Journal of Acquired Immune Deficiency Syndromes.
Christou, M.A. et al. (2017). Effects of anabolic steroids on reproductive system. Sports Medicine, 47(9).
National Institutes of Health (2023). Androgenic steroids and liver toxicity. LiverTox Database.
Grgic, J. et al. (2023). Best time of day for strength training: A systematic review with meta-analysis. Sports Medicine Open, 9(1).
Mikkelsen, K. et al. (2022). Patterns and determinants of adherence to resistance training. Supportive Care in Cancer, 30(11).
McDonald, L. (2009). Natural muscle building potential models. Body Recomposition Research.
Aragon, A. (2020). Maximum rate of muscle gain in natural trainees. AARR.
Phillips, S.M. (2023). Commentary: Variables in resistance training matter less than consistency. Journal of Sport and Health Science.
Ramos-Campo, D.J. et al. (2024). Full-body versus split-body resistance training routines: A systematic review and meta-analysis. European Journal of Sport Science.
Schoenfeld, B.J. et al. (2016). Effects of resistance training frequency on muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11).
Morton, R.W. et al. (2023). Consistency in resistance training and muscle adaptations. Medicine & Science in Sports & Exercise.
Damas, F. et al. (2016). Resistance training-induced changes in muscle protein synthesis. European Journal of Applied Physiology.
Schoenfeld, B.J. & Krieger, J. (2017). Dose-response relationship between weekly resistance training volume and muscle mass increases. Journal of Sports Sciences.
Collado-Mateo, D. et al. (2021). Key factors associated with adherence to physical exercise: An umbrella review. International Journal of Environmental Research and Public Health.
Teixeira, P.J. et al. (2022). Enjoyment as a predictor of exercise habit and frequency. Frontiers in Psychology, 13.
Baz-Valle, E. et al. (2023). Systematic review of training volumes and muscle hypertrophy. Journal of Human Kinetics.
General Disclaimer
Please note that the opinions expressed here are those of Dr Hussenbux and do not necessarily reflect the positions of Buckinghamhsire Healthcare NHS Trust. The advice is intended as general and should not be interpreted as personal clinical advice. If you have problems, please tell your healthcare professional, who will be able to help you.
Very balanced. Heavy on information and light on judgement. As for a 4-pack or a 6-pack, what say you about a 1-pack??? Well done!
Written with ab-solute dedication
Thank you for sharing your core beliefs and for lifting our spirits
Whey beyond expectations