Training around a desk job

The clients who progress fastest here are not the ones with the best programmes. They are the ones who walk.

Sitting all day makes hips and upper back stiff, which shows up as a rounded squat and a shoulder that pinches on overhead work. No warm-up fixes eight hours in ninety seconds.

What works: a short walk after each meal, and standing up every hour whether or not you feel like it. Clients who add six thousand steps a day lift more within two months without changing the programme.

And keep the session short. Forty-five focused minutes three times a week beats two-hour sessions you cancel when work runs late.