#025

April 17, 2026

Hey there,

Trying to work out at the gym with a 9-5 in Accra can feel almost impossible.

Between catching a trotro (mini bus in Ghana) in the morning and sitting in traffic before work, then doing the same thing after work, you can very easily spend close to 2-3 hours a day just commuting.

And that’s exhausting. By the time you get home, the last thing you want to do is go back out.

So I completely understand how fitting in a gym routine can feel hard. But it’s possible.

The only thing is, your progress might not look the same as someone else who might have, say, the same 9-5 but works remotely or has a schedule that gives them more flexibility.

And really, that’s okay. Your journey is different, and the time will pass anyway.

So if you can fit something in, even if it’s just 30 minutes, that still very much counts. Done consistently over time, you’ll get the benefits you’re looking for.

When it comes to structuring your workouts with a 9-5, most of it comes down to your goal and your lifestyle. But instead of overcomplicating it, here’s a simple way to start.

How to fit workouts into 9-5

1. Decide when to train

You can try mornings before work or evenings after work. A lot of people prefer mornings because it’s done before the day starts, but that might not work for everyone.

For example, if you finish work at 6pm and get home by 7pm, going out again might feel like a lot. But if you can prep your gym outfit the night before, take it to work and leave straight from the office, evenings could actually work well.

If you’re not sure, experiment. Try going in the mornings for a month (30 to 45 minutes, 3 times a week) and see how it feels.

Then the next month, try evenings and compare. Which felt easier to stay consistent with? Pick that and stick to it.

2. Focus on basics

Start with 3 days a week, don’t overcomplicate it. Do one lower body day, one upper body, then one full body.

Aim for about 5-6 exercises per session to start, and focus on the basics like squats, lunges, presses, and do them well with good form.

On your off days, you don’t need to do anything intense. Walking, stretching, or just resting counts. Allow your body to recover so you can show up again.

3. Don’t forget nutrition

If you’ve started working out, how you eat matters. You don’t need to change everything overnight, but be more intentional, especially with protein.

Aim for 1.2-1.6g per kg of your body weight. Simple options like eggs, chicken, sardines, and tuna are great for starters.

At the end of the day, the routine that fits your lifestyle and that you can stay consistent with is what matters.

And when life gets in the way (because it really will), remember that it doesn’t mean you’re a failure. Just pick up where you left off and get back to it. That’s also part of being consistent.

Your journey will look different from everyone else's, but if you work with what you have and start from where you are, you can still achieve results you’re proud of.

It will take some time, but you’ll eventually get there.

That’s all for this week!

If you have any struggles with your workouts or routines, feel free to hit reply and tell me. I’d love to hear from you.

Take care,

Maame.

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