(Adobe Stock)

If you’re an office worker or otherwise spend a lot of time sitting, you might be thinking that strength doesn’t necessarily apply to you. You don’t need to be strong to sit, do you? While sitting itself isn’t that hard, what about every other active thing you do in your life? What about health in general? “Why is strength important?” We’re about to tell you.

Why Is Muscular Strength Important?

Your entire being is supported (literally) by muscular strength. It’s what holds you together, moves you, and helps you perform all your daily functions. Bending, lifting, lunging, pushing, pulling, twisting, walking—it’s all dependent on your physical strength. But you spend your days sitting, right? So how does this apply to you?

Is Strength Important for Office Workers?

Muscular strength is particularly important for desk workers. Not because the job is overtly physical (though it does place a surprising strain on the body), but because it is the exact opposite of physical. Confusing? Let us explain.

Farmers, construction workers, landscapers, gardeners, mechanics, firefighters, and the like have a built-in strength training program—it’s called their job. For us lowly office workers, we don’t have that. Not even close. 

But because muscular strength is so important for our health and livelihood, it is something that cannot be ignored, not without serious detrimental long-term effects. Some of which include:

• Chronic neck and low back pain
• Reduced mobility and flexibility
• Joint deterioration
• Poor mental health
• Poor posture
• Low energy
• Muscle imbalances
• Increased risk of injury
• Metabolic issues and weight gain

Neglecting strength training as an office worker will leave you nothing but the following: in pain, depressed, tired, lazy and out of whack in every which way you can imagine. 

(Adobe Stock)

PREVENT IT. 

Strength training is important, and ReverseSit can teach you how to go about it.

Strength Training for Office Workers

For desk workers, strength training is important because, in combination with mobility work, it can help you reverse the effects of sitting. Certain structures within the body become predictably affected when prolonged sitting is and/or becomes a regular part of their lifestyle. The following adaptations are common:

1. Shortened hip flexors 
2. Weak glutes
3. Stiff thoracic spine (mid-upper back)
4. Weak core muscles
5. Upper/lower body imbalances
   

Here’s how we fix those things with strength training:

• Shortened hip flexors: Perform exercises that lengthen the front of the hip while at the same time strengthening the back of the hip.
  
  
  • Example: Lunge variations, kickbacks

Reverse Lunge

Kickbacks

• Weak glutes: Do glute strengthening exercises that build muscle tissue, strength, and endurance.
  
  
  • Examples: Squats, deadlifts

Squat

Single-Leg Deadlift

• Stiff thoracic spine: Incorporate exercises that extend (flatten) and rotate the mid-back.
  
  
  • Examples: Bird dogs, cactus rotations

Bird Dogs

Cactus Rotations

• Weak core muscles: Focus on exercises that tilt the pelvis backwards and support the lower back.
  
  
  • Examples: Dead bugs, pelvic tilts

Dead Bugs

Pelvic Tilts

• Upper/lower body imbalances: Include a general balance between upper and lower body, and be sure to include exercises for both the front and back.
  
  
  • Examples: Push ups, calf raises

Push Ups

Calf Raises

The Smart Way Forward

All of the above exercises and advice is borrowed from our programming here at ReverseSit, where we provide corrective exercise, stretching and mobility routines to help desk workers work and live pain-free! 

Reverse the Effects of Sitting

Are you sitting at a desk right now? The body is simply not designed to sit in a chair for prolonged periods of time, and yet 82% of us spend the majority of our days seated at a desk staring at a screen. 

These are the costs of too much sitting, are you willing to pay it?

• TIGHT HIPS AND A BAD BACK
• WEAK LEGS AND GLUTES
• POOR POSTURE
• SCIATIC PAIN
• WEIGHT GAIN
• BRAIN FOG
• LOW ENERGY
• VARICOSE VEINS
• DEEP VEIN THROMBOSIS
• STIFF NECK AND SHOULDERS
• DIGESTIVE ISSUES & CONSTIPATION
• INCREASED BLOOD PRESSURE
• INCREASED RISK OF DEPRESSION AND ANXIETY
  
  

If you want to avoid all of the above—you need ReverseSit.

ReverseSit is the #1 app designed to help office workers live and work pain-free.

Fix the Root of the Issue

If you want to…

• …eliminate knee, hip, and lower back pain 
• …correct lower crossed syndrome and pelvic tilt
• …restore muscle balance and a healthy range of motion
• …establish proper posture and alignment
• …increase mobility and joint health 
• …decrease muscle and joint stiffness
• …feel stronger!

Then our platform is for YOU.

How Does It Work?

Unlock your body with our Dynamic Training Method. Start by signing up for a 7-day free trial, and you’ll immediately be given access to all of the programming in our membership area.

• High quality follow-along videos.
• 10-12 daily mobility sessions.
• 5-6 minute At Your Desk routines.
• World class coaches and instruction.
• Designed specifically for office workers.

100% Satisfaction Guarantee

Even if you forget to cancel, or for some reason you don't enjoy the content, we'll refund your last month's payment right away. Just send us a quick email. We're here for the long term and will respect your choice!

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist