Lunch Break Lifts: Incorporating Strength at Work

Incorporating exercise into our daily routines is crucial for maintaining a healthy lifestyle. However, in our busy lives, finding time to work out can often be a challenge. Fortunately, there is a solution – lunch break lifts! With a few simple exercises and minimal equipment, you can incorporate strength training into your workday, boosting your fitness and productivity.

Benefits of Midday Strength Training

1. Increased Energy and Focus: Physical activity during lunch can revitalize your body and mind, making you more alert and productive for the remainder of the workday.

2. Improved Mood and Stress Relief: Exercise triggers the release of endorphins, promoting feelings of happiness and reducing stress and anxiety.

3. Enhanced Muscle Tone and Strength: Regular strength training can help build muscle mass and improve overall strength, making you physically stronger and better equipped for daily tasks.

Exercises to Incorporate

1. Bodyweight Squats:

Stand with your feet hip-width apart, lower your body into a sitting position, keeping your knees aligned with your toes. Engage your core and squeeze your glutes as you push back up to the starting position. Perform 3 sets of 10-15 repetitions.

2. Wall Push-Ups:

Stand facing a wall, place your palms flat against it at shoulder height. Step back until your body is at a slight angle. Lower your chest towards the wall, bending your elbows, then push back to the starting position. Aim for 3 sets of 10-15 repetitions.

3. Desk Dips:

Sit on the edge of your desk or a sturdy chair with your palms resting on the edge, fingers pointing forward. Extend your legs forward and lower your body, bending your elbows until they reach a 90-degree angle. Push back up to the starting position. Do 3 sets of 10-15 repetitions.

Smart Tips

1. Keep It Quick: Aim for a 10-15 minute workout during your lunch break to maximize efficiency and productivity.

2. Dress Comfortably: Wear clothing and shoes that allow freedom of movement and support your exercise routine.

3. Stay Hydrated: Remember to drink plenty of water before and after your workout to stay properly hydrated.


Don’t let your busy work schedule derail your fitness goals. Incorporating strength training exercises during your lunch break is a convenient way to stay active and energized throughout the day. Start small with a few simple exercises, gradually increasing intensity and repetitions. Your body and mind will thank you for it!