Train Strong, Live Strong: Your Business Performance Edge

While everyone else is abandoning their New Year’s resolutions, you’re just getting started. February is the perfect month to build lasting strength habits – when the crowds thin out and real results begin. The best part? You only need 30 minutes, twice a week.

The Business Performance Boost

Local business owners who stick with strength training report:

• Sharper focus during afternoon meetings
• Better energy management throughout the day
• Improved stress resilience during tough weeks
• More confidence in high-stakes situations

Your 6-Week Strong Start Plan

Week 1: Foundation

• Schedule two 30-minute slots in your calendar
• Find your local gym or set up a small home workout space
• Start with basic movements: squats, push-ups, rows
• Focus: Just show up and move

Week 2: Form Matters

• Learn proper form for key exercises
• Add light weights to basic movements
• Track your energy levels post-workout
• Focus: Quality over quantity

Week 3: Build the Habit

• Lock in your twice-weekly schedule
• Notice improved posture during meetings
• Add one new exercise
• Focus: Consistency wins

Week 4: Power Up

• Increase weights slightly
• Add compound movements
• Notice better sleep quality
• Focus: Progressive challenge

Week 5: Business Integration

• Schedule workouts before important meetings
• Use exercise as mental preparation
• Notice improved decision-making
• Focus: Connecting strength to success

Week 6: Sustainable Success

• Establish your go-to routine
• Plan for busy weeks
• Create backup workout plans
• Focus: Long-term consistency

Make It Work (Even When You’re Slammed – choose one that works for you)

Morning Power-Up (Best Option)

• 6:30-7:00 AM: Train
• 7:00-7:30 AM: Quick shower, change
• 7:30 AM: Start your day stronger

Lunch Reset

• 12:00-12:30 PM: Train
• 12:30-1:00 PM: Refresh and return
• Afternoon meetings? No problem.

Evening Recharge

• 5:30-6:00 PM: Train
• Clear your head
• Sleep better

Simple Equipment Needs

• Resistance bands or a set a dumbbells or two one gallon jugs filled with water
• Yoga mat (optional)
• That’s it!

Key Movements for Business Performance

Energy Builders

• Squats (legs, core)
• Push-ups (upper body, core)
• Supermans (back, posture)

Focus Enhancers

• Plank holds (mental discipline)
• Shoulder press (upper body strength)
• Lunges (balance, focus)

The Quick-Start Guide

• Squats: Stand feet shoulder-width apart, lower as if sitting back into a chair while keeping chest up, then press through heels to stand.
• Push-ups: From plank position (or knees for beginners), lower chest toward ground keeping body straight, then push back up.
• Supermans: Lie face down, extend arms forward and lift chest and legs slightly off ground, hold for 10-20 seconds.
• Plank holds: Hold push-up position (or forearms) with straight body from head to heels for 20-30 seconds.
• Shoulder press: Stand tall, press arms overhead (or just reach up if no weights), keeping core engaged.
• Lunges: Step forward into a split stance, lower back knee toward ground while keeping front knee over ankle, then push back up.

Remember: Quality beats quantity – focus on controlled movement and good form.

When You Need Support

Want guidance? Consider:

• Booking a form check with a trainer
• Finding a workout buddy
• Using fitness apps for tracking

Remember

• Start small
• Stay consistent
• Focus on form
• Listen to your body
• Celebrate progress

Building strength is like building a business – it happens one step at a time. Train strong, live strong, lead strong.

Ready to get started? Pick two 30-minute slots in your calendar right now. That’s all it takes to begin building your strongest business year yet.

This article is part of our Chamber of Commerce Business Performance Series, designed to help local business owners thrive in 2025.