I recently adopted an exercise protocol that I’m using to get stronger, lose weight, and stay energized throughout the day. It doesn’t involve longer, more strenuous workouts. Instead, it’s all about getting more small doses of exercise.
Long-time readers might remember that I exercise on a three-day rotation: One day is legs, the next day is arms, the next day is abs, and then we’re back to legs again. This has been a great strategy for getting my major morning workout to run on autopilot.
I’m still doing that, but now I’m also doing small follow-up workouts. For example, if today is arms, I’ll do 30 minutes of weight lifting before breakfast, but then I’ll also do three additional bouts of weight lifting, about five minutes each, later in the day. These are bonus workouts that serve as a follow-up to my morning workout.
Strength
This is actually a strategy used by some world-class weight lifters.1 And while I’m very far from being in that class of athlete, one reason I’m doing this is to become stronger.
Why does it help? Well, just as spaced repetition helps with learning, it also helps with strength.
If I’m trying to learn a math concept, I might put in an hour of work learning and doing problems in the morning, but then follow up on that with a few problems here and there throughout the rest of the day. This convinces my brain to hold onto the information.
Similarly, if I’m trying to get stronger, I might do a bunch of weight lifting in the morning, but then follow up on that with several small rounds of lifting later in the day. I think the bonus workouts help convince my body that it needs to become stronger.
Metabolism
Another reason I’m doing this is to keep my metabolism up.
I’ve recently been working to lose weight in order to lighten the load my injured foot and knee have to carry. Of course, exercise helps with weight loss because it burns calories, but it also helps because it raises your metabolism for the rest of the day.2 My theory with these follow-up workouts is that they help maintain that elevated metabolism.
Plus, we also know that being sedentary is bad for you, even if you exercise regularly.3 The habit of getting in more small doses of exercise is helping me get up and move my body more often throughout the day, which will lead to greater health and longevity.
Mental Energy
The third reason I’m doing these little bonus workouts is to keep my brain happy and energized.
The thing that helps the most when I’m feeling lethargic or mentally sluggish is moving my body and elevating my heart rate with a small dose of exercise. I usually do one follow-up workout in the late morning (right before my second round of deep work) and two more in the afternoon as little breaks between clients and shallow work.
Keeping Track
Of course, I’m not counting on remembering to do these bonus workouts, and I’m not relying on raw willpower. I’m using my to-do list checkbox system to keep track.
I love the visual reminder and the satisfaction of checking these boxes after I do each workout. As always, effort-tracking leads to more effort.
Alternative Systems
What about people who do their major workout in the evening after work?
Nothing wrong with that! You can employ this technique in reverse, by doing a minor workout (five minutes) in the morning before work. And maybe do another one during your lunch break or at your desk.
What about walking?
Walking is a great choice any day, but I’m especially inclined to go for a walk as a follow-up workout on leg day.
What if the major workout of the day is something really major, like hiking or skiing?
On those days, I don’t do follow-up workouts because I’ve already pushed my body for several hours, and that’s plenty.
As always, be flexible and patient. Listen to your body and think long-term.
Everything Counts
Finding these opportunities to move a little more each day is one way I’m striving to embody the philosophy that “everything counts.” Each step in the right direction is worthwhile, and each moment is a chance to take one of those steps.
Small amounts of exercise might not seem very meaningful, but research shows they are beneficial.4 And the benefits will accumulate and compound over time.
Lastly, choosing to get up and doing a little bonus workout in the middle of your workday or after a meal reinforces the identity you’re trying to cultivate: the identity of a person who is deeply committed to becoming better, one small step at a time.
1 The Tim Ferriss Show, Episode 55: Pavel Tsatsouline
2 Hutchins, Michael. Does Exercise Raise Your Metabolic Rate for Several Hours After the Workout?
3 Newman, Hannah. Why not even exercise will undo the harm of sitting all day—and what you can do about it.
4 Curfman, Gregory, MD. “Exercise: You may need less than you think.” Harvard Health Publishing. December 08, 2015.