Planning
How to train when you work shifts in the Netherlands
A realistic plan for people working in a factory, warehouse or at a checkout. Tried and tested with my clients in Venlo.
Most of my clients in Venlo work in a 2- or 3-shift system. The usual “go to the gym after work” plan won't work for them. It takes a different approach.
4 rules that work for shift workers
Plan a week ahead. On Sunday evening, check your work schedule and put specific training days and times in your calendar.
Shorter but more frequent sessions. 25 minutes 4× a week works better than 90 minutes once a week.
Train LIGHT after a night shift or rest. Mobility, stretching, a walk – yes. Heavy training – no.
Eat before training, even if it's just a banana and coffee. An empty stomach after a night shift is a recipe for injury.
Example week in a 2-shift system
Early shift (6–14): training at 17:00, 30 minutes, full body.
Afternoon shift (14–22): training at 11:00, 25 minutes, push/pull.
Day off: a longer 45-minute session + mobility.
I have clients who have been training consistently this way for over a year. It's doable – you just need to plan sensibly.
Want a ready-to-use plan tailored to your schedule? Take a look at my services or send me a message.
Next step
Ask about a plan tailored to your shift schedule
Tell me where you are now and what you want to achieve. Together, we’ll decide on the first step — with no obligation.