Making Time For What Matters

“I Just Don’t Have Time”
This is one of the most common objections I hear from both members and potential members of
Penance Gym. It’s a sentiment that often comes up in casual conversations with friends or
family at gatherings. And while it’s easy to sympathize with the idea that there aren’t enough
hours in the day, the truth is that time, or more accurately, the perceived lack of it, has become a
universal barrier.
In today’s world, time management feels harder than ever. With the rise of technology, we’re
constantly connected to work, family, and social obligations, leaving us feeling like there’s no
time left to take care of ourselves. In decades past, when the workday ended, people would
disconnect, go home, and enjoy personal time. Now, smartphones and constant notifications
blur the lines between work and personal life, creating the illusion that we don’t have time to
exercise, rest, or even take a break.
However, when we break down how we spend our day, small pockets of time do
exist—moments we could be using to improve our health. The issue is often less about time and
more about our perception of what working out should be. Many of us are conditioned to believe
that a “proper” workout requires a significant chunk of time— examples include 30-minute
walks, 45 minutes of weights followed by 45 minutes of cardio, etc. This rigid view can make
exercise seem overwhelming, even when the reality is much simpler.

1. Anything Is Better Than Nothing
   If your current activity level is zero, doing anything is better than doing nothing. You don’t need
   an hour-long session to see benefits; even five minutes of purposeful movement can positively
   impact your health. The important thing is to start where you are, rather than overwhelming
   yourself with expectations of long workouts.
   In fact, studies have shown that short bursts of activity can significantly improve your health.
   According to research from the American Journal of Physiology, even 10 minutes of
   moderate-intensity exercise can boost your cognitive function and elevate your mood. This is
   especially important in our hyper-connected, busy lives—taking even a small amount of time to
   move can have a ripple effect throughout your day, improving your energy, focus, and
   productivity.
2. Prioritize Strength Training Over Cardio
   While we often hear about the importance of getting more steps in, it’s crucial to understand the
   bigger picture—strength training should be prioritized over simply increasing daily movement.
   Strength training doesn’t just improve muscle mass; it’s vital for joint health, metabolism, and
   glucose management, which is key to preventing conditions like diabetes and Alzheimer’s.
   As we age, muscle mass naturally declines, leading to a condition called sarcopenia. Strength
   training is one of the most effective ways to prevent this, preserving your body’s functional
   capacity to handle day-to-day tasks. So, if you only have a few minutes, choose strength over
   cardio. Strength training has a higher return on investment when time is limited.
3. Short Bursts of Bodyweight Training
   For those who struggle to find time, consider short, manageable bodyweight exercises that can
   be done anywhere. Five to ten minutes is all you need. These exercises don’t require a gym,
   equipment, or a big time commitment. Here are three highly effective movements you can fit into
   your day:
   ● Push-ups: One of the best upper-body exercises, working your chest, shoulders,
   triceps, and core. For beginners, modify by using a wall or countertop to elevate your
   hands. https://youtu.be/BmSHz9pGkAo
   ● Bodyweight Squats: This is one of the most essential patterns for us as we age, and it
   is the pattern I see the most people deficient in. Squats target your legs, glutes, and core
   while improving balance and flexibility. Beginners can start by sitting down onto a chair
   and standing back up. https://youtu.be/HjHty0FnDzA
   ● Good Mornings: This simple hip-hinge movement strengthens your hamstrings, lower
   back, and glutes—critical areas for those who spend long hours sitting. This also does
   wonders for the stiff feeling that we often feel in our lower back.
   https://youtu.be/3h5CjNRJwUw this is shown with a sandbag, but the pattern is the same
   The beauty of bodyweight training is that you can do it multiple times throughout the day. Just
   five minutes here and there can make a significant impact on your strength and mobility over
   time.

Stay Tuned for Part Two!

=====
About the Author
Clint Cox is the owner and strength & conditioning coach at Penance Gym. A native son of
Fayette County, raised on a family farm and active in athletics throughout his youth, Clint
developed a deep connection to physically demanding activities early on. His passion for health
and fitness led him to begin his professional training career in 2010, and in 2013, he founded
Penance Gym. Originally focused on supporting athletes, Clint soon recognized a greater need
for strength and fitness training among adults, prompting a shift in the gym’s mission.
Clint believes in a simple, sustainable approach to fitness, emphasizing strength, stability, and
exercises that enhance everyday life. He has developed a particular expertise in rehabilitating
lower back issues, helping clients eliminate pain and rebuild functional strength.
When he’s not coaching, Clint enjoys life on his homestead, where he cares for longhorn cattle,
pigs, turkeys, and chickens. He spends his free time enjoying outdoor activities with his family,
from camping and kayaking to playing sports—living an active life that reflects his passion for
health.