You’ve Been Training for Years Without Knowing It — Here’s Your First Step (New Strength Series)

A realistic, strength-building starting point for busy parents of tween and teen athletes who feel like they’ve “lost themselves” in the chaos of everyday life.

You may not realize it, but you’ve been training for years — just not in the way you think. The long days, the mental load, the late nights, the endless lists, the seasons of doing everything for everyone else… that builds endurance, grit, and more strength than you give yourself credit for. But now it’s time to redirect even a little bit of that resilience back into your own body.

This post is Step One in a new strength series I created specifically for busy parents of athletes who want to feel strong again — without starting from scratch, without 90-minute workouts, and without trying to “fit fitness in” with methods that don’t match real life. I like to keep it real. And yes, you can do these exercises at the soccer field!

Here, we’re starting with the first shift you need to make. And it’s simpler than you think.

Your First Step — A Simple Workout You Can Do 3 Times This Week

Here’s your first step — and it’s intentionally simple.
This week, you’re going to repeat one short workout, three times.
Not five times. Not seven. Not “every day.”
Just three.

Because the goal of Week One isn’t intensity.
It’s consistency — proving to your body (and your brain) that you can keep a promise to yourself, even during a busy week.

This first workout takes under 20 minutes, requires minimal equipment, and is designed for parents both stay-at-home and working professionals, who want to feel strong again without spending hours in the gym.

The Workout: “The Starter Strength Circuit”

Do this 3 times this week — any 3 days you choose.
Each round takes about 5–6 minutes.

3 ROUNDS:

• 10 Squats (bodyweight or holding dumbbells)

• 10 Hip Hinges — Deadlifts (holding dumbbells)

• 12 Bent-Over 1 Arm Row (dumbbell or backpack)

• 20-Second Plank (knees or toes)

• 5 Push-Ups (on toes, knees, or elevated on a bench/counter) * OPTIONAL

Total time: 15–18 minutes.
No overthinking. No perfection. Just movement.