Pain Free Working

How To Build an Office Strength Workout

Strength training is a form of workout that helps you build your muscles, improve bone density, and lower your risk of developing numerous health issues. However, starting a strength training routine can seem intimidating and confusing, especially if you’re a beginner. Trying to lift weights can be daunting but don’t worry, we’re here to help you out. We’ve put together a short guide on how you can build a strength workout routine that you can do in the office.

Starting a Strength Training Routine

To start your strength workout, you can use your own body weight or light dumbbells first before working your way up. Once the light dumbbells or your own weight becomes easy for you, it’s time to increase the resistance by using weights. You should also work at a lower rep range as it is where your body is most efficient at recruiting and building muscle fibers. 

To kick-start your strength training routine, you can try the following exercises. Try to do three sets of 10 for each exercise. 

Tricep Dips

For this exercise, make sure that the chair you’ll be using doesn’t have wheels. To do this, stand in front of your chair and put your palms flat on the seat with your fingers facing away from you. Straighten your legs out in front of you, heels flat on the ground. Lower yourself until your upper arms are almost parallel to the ground. Return to the starting position. 

Seated Leg Extensions

Sit on your chair with your feet flat in front of you, palms holding on to the side of the chair. Keep your left foot flat on the ground and your upper body still as you extend your right leg out, bending from the knee. Ensure that your right leg is parallel with the floor. Hold the position for two counts and then pulse for three counts. Then, bend your knee and lower your right leg back to the floor. Repeat the motions with your left leg to complete one rep. 

Seated Dumbbell Shoulder Press

Light dumbbells can be easily stored in your desk drawer or workstation. If you can’t acquire mini dumbbells, water bottles work well too. To begin, sit on the edge of your chair and hold dumbbells in each hand. Breathe in as you hold the weights with your palms facing out and your elbows positioned at 90 degrees.

Make sure that your palms are raised at shoulder level. As you exhale, push the weights overhead until your arms are straight and in line with your shoulders. Don’t lock your elbows completely. Breathe in again as you return to starting position to complete one rep. 

Seated Dumbbell Curls

Sit on your chair and hold your dumbbell with an underhand grip, resting your elbow on the inner side of your thigh. Inhale as you curl the dumbbell to your shoulder, keeping your upper body still. As you breathe out, lower the weight back down until your arm is straight. 

Bent Over Rows

This exercise is typically done standing up but you can also do it in your seat. Begin by sitting towards the front of your chair. Lean forward at your hips to form a 45-degree angle and make sure your back is straight. Hold a dumbbell in each hand and straighten your arms along the outside of your legs. Next, pull your shoulder blades together as you draw the weights toward your chest, keeping your elbows close to your body. Lower your arms back down to the starting position.

Strength training doesn’t require you to do anything fancy to build your muscles. All it takes are fundamental movements, consistency, and patience. Do this routine regularly to develop your strength and surely, you’ll see how far you’ve come in just a few weeks. As with any exercise program, if you feel any discomfort, listen to your body and stop doing any exercise. Consult a professional to guide you and help you out.

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.