What exercises should I do between PT sessions?

Some of my clients are keen to increase their fitness level, either for general health or because they play a particular sport and need the extra fitness. As a result of this they sometimes ask me what they can do in between our weekly training sessions to achieve this. The answer for the most part depends on their goals and reasons for training in the first place. We know about the health benefits for us for moving more, but by increasing the frequency of our training we can accelerate the rate of progress.

The majority of my clients come to me for overall strength and to compliment a fairly active lifestyle outside of a sedentary desk based job. The nine exercises I have focused on below can be done to support the work done in a weights class, PT session or a weekly circuits class, using minimal kit at home.

I do also have a couple of client’s that come to me to get fitter for active holidays like skiing (Active Winter Holidays – Training Ideas), hiking  (Practical Tips for your active summer holidays)  and certain team sports (Training for Sports – Touch Rugby) click the links to read more about these case studies.

I would also advise that for a balance workout plan adding a cardio exercise and mindful exercise, alongside strength training is ideal. If you would like to read more about how to create a balanced workout schedule click here.

1. Wall Sit

How to do it: Lean against a wall, slide down into a seated position with thighs parallel to the ground, and hold.

Benefits include: Building endurance in the quadriceps, strengthening the hamstrings and glutes, plus enhancing core stability.

2. Plank

How to do it: Hold a push-up position with elbows directly under shoulders and body forming a straight line from head to heels (don’t be tempted to poke you bottom out).

Benefits include: Strengthening the core, shoulders, chest, and back muscles, plus improving overall stability and balance.

3. Dipped Lunges

How to do it: Step one foot back into a reverse lunge, lowering hips until both knees are at 90-degree angles and dip the back knee toward the ground.

Benefits include: Strengthening the glutes, quads, and hamstrings while also improving balance and coordination.

4. Balance (Single Leg) Work

How to do it: Stand on one leg, keeping the other leg off the ground and maintaining balance. Benefits include: Enhancing stability, coordination and strengthening lower body muscles including the calves and ankles.

5. Hip Hinges – Deadlifts

How to do it: With feet hip-width apart, bend at the hips and lower the torso while keeping the back straight until you feel a stretch in the hamstrings, then return to standing.

Benefits include: Strengthening the hamstrings, glutes, lower back, and core, whilst at the same time improving posture and hip mobility.

6. Resistance Band Walks

How to do it: Place a resistance band around your thighs or ankles, slightly bend knees, and take small lateral steps to each side.

Benefits include: Activation of the glutes, hip abductors plus enhancing the lower body strength and stability.

7. Elbow to Knee Rotations

How to do it: Stand with feet shoulder-width apart, lift one knee toward the opposite elbow while twisting the torso and alternate sides.

Benefits include: Engages the core, improves balance, and enhances oblique and abdominal muscle strength.

8. Dumbwaiters

How to do it: bend elbows to 90 degrees, and rotate arms outward while keeping elbows close to your sides. You can add intensity to this exercise by holding light weights, something like  a 2kg dumbbell, or tins of beans.

Benefits include: Strengthening the rotator cuff muscles, improves shoulder stability and posture.

9. Inchworms

How to do it: Start by standing with your feet hip-width apart. Bend at the waist and place your hands on the floor, then walk your hands forward into a plank position. Then walk your feet forward to meet your hands. Repeat.

Benefits include: Increased flexibility, improved stability and building overall the arms, chest and core strength.

These 9 exercises are excellent for enhancing overall fitness.

I suggest that you complete 10-20 repetitions of each exercise and then the whole set 1-3 times, depending upon your fitness levels. Please be mindful of any existing injuries and reach out if you wish me to book in a chat to make it personalised or provide an alternative for something.

When it comes to fitness, consistency is really important and that’s where the philosophy of “little and often” comes into its own, which hopefully this set of exercises should only really take 20-30 mins to start with.

Doing shorter, more frequent exercise sessions can be more effective than trying to find time for a second 45-60 minute session in the week, perhaps just choose 3-5 of the above exercises for a shorter 10-15 minute workout. You could also attach some of these sessions to when you walk the dog or build on something else in your routine. These mini workouts can help prevent feelings of burnout or exhaustion and help to maintain a positive mindset. By fitting activity into your everyday life, we are more likely to stay motivated and achieve our long-term health and fitness goals.

I have been working with a number of clients recently to create a personalised exercise plan for them to complete at home. If you are interested to find out more about this, please get in touch to see how this might work for you.