3 Essential Tips for Remote Workers in Their 20s to Build Muscle

Sitting in front of a computer for 8+ hours every day is slowly killing remote workers.

Don’t get me wrong, I love working remotely and I wouldn’t trade it for the world. But no one will deny the fact that it encourages a sedentary lifestyle, which can impact work performance and focus. The best way to fight back is by building muscle.

Here are 3 tips for remote workers in their 20s to build muscle:

1 — Carve out your sacred gym time: To gain muscle, you need to build a habit of going to the gym. But as a remote worker, it’s easy to fall into the trap that you always needing to be online, therefore making it difficult to find gym time. Identify when you will be going to the gym each day, and protect it like your life depends on it.

2 — Increase your protein intake: It’s recommended to eat your body weight in grams of protein to gain muscle. If you are 190 pounds, eat 190 grams of protein. If you have ever tried to do this, you know how difficult this can be. The easiest way to hit this goal is by planning and cooking your own meals.

3 — Prioritize high-quality sleep: Sleep helps increase muscle mass. Without high-quality sleep, your muscles won’t recover, ultimately increasing your risk of injury and delaying muscle growth.