Fitness for Mums of Teenagers: Reclaim Your Time

When your kids were small, every minute was spoken for. Now they are teenagers, and something strange happens. They need you less for the practical stuff, but somehow you still have no time. Lifts to football, late-night chats, exam stress, a fridge that empties itself. Meanwhile, you might be heading into your 40s or 50s and noticing your body asking for more attention. Fitness for mums of teenagers is about grabbing this stage with both hands, because there really is more space in it than you think.

Here is how I help mums in this season find time for training again, plus a few sessions you can do with your teen if they are up for it (and how not to push it if they are not).

Why this stage is a real opportunity

Teenagers can get themselves to school, make a sandwich and be left alone for an hour. That means you can finally leave the house without arranging cover. For a lot of mums, this is the first time in over a decade that a regular class or a solo run is genuinely possible.

It also matters for you. Many mums of teens are going through perimenopause or menopause at the same time, and the NHS recommends strength exercises on at least 2 days a week alongside 150 minutes of moderate activity in its physical activity guidelines for adults. Muscle and bone are worth investing in now.

How to reclaim time: the “teen timetable audit”

Sit down with a pen and your family calendar for 10 minutes. Look for these gaps:

• Waiting time. Sitting in the car outside training, music lessons or a friend’s house. That is 45 to 90 minutes you could spend walking or training nearby.
• Lie-in mornings. Teenagers often sleep in at weekends. A Saturday morning session can be done and dusted before anyone is up.
• Their homework hour. If they are at their desk (in theory), so are you not needed. That is your slot.
• Lifts you can turn into walks. Could they walk, cycle or take the bus to some things now? That frees you up and gets them moving too.

Pick two of those gaps and block them in your phone as “training”. Treat them like any other appointment. If guilt creeps in, read my post on mum guilt and exercise.

A 30-minute plan: fitness for mums of teenagers

This is the session I suggest most when we talk about fitness for mums of teenagers, because it fits into one homework hour. Do it twice a week. Warm up for 5 minutes with brisk marching, arm swings and leg swings. Then do 3 rounds:

• Goblet squat (dumbbell, kettlebell or a full backpack): 10 reps
• Push-ups on knees, on a bench or full: 8 to 12 reps
• Reverse lunges: 8 each leg
• Dumbbell or backpack row: 10 each arm
• Dead bug: 8 each side, slow
• Rest 60 to 90 seconds

Finish with 5 minutes of stretching. On other days, a brisk 30-minute walk ticks the cardio box.

Sessions your teen can join (if they want to)

Teenagers have strong opinions about doing anything with their mum, so the golden rule is: invite, do not insist. The NHS recommends young people aged 5 to 18 aim for an average of at least 60 minutes of moderate to vigorous activity a day across the week, as set out in its guidelines for children and young people. Many teens fall short, so anything you do together helps both of you.

The “you pick the music” circuit

They choose the playlist, you choose the moves. 40 seconds work, 20 seconds rest, for 3 rounds: squats, push-ups, mountain climbers, plank, star jumps. Teens are often quietly competitive, so let them count your reps.

The park challenge

Go to a local park with a bench or outdoor gym. Take turns setting a challenge: most step-ups in a minute, longest plank, fastest lap. Keep it light and silly.

The coaching swap

If your teen does a sport, ask them to teach you their warm-up. Being the expert often switches a reluctant teen on. Then you teach them a strength move.

The walk and talk

Some of the best conversations with teenagers happen side by side, not face to face. A 30-minute walk with no phones, or just one earbud each, can be gold.

For more ideas, see my post on workouts for parents and teens. If your teen says no, that is fine. Keep going yourself. They notice more than they let on.

Looking after your head, not just your body

Parenting teenagers can be emotionally heavy. Exam pressure, friendships, social media and late nights land on mum too. Exercise is not a cure for that, but many people find it gives them a valve. A hard session on the pads or with a slam ball can be surprisingly good for letting off steam, which is why I created the SYP Release stress relief class.

Where a small-group class fits

Now that you can get out of the house, a class gives you something a home workout cannot: an hour where nobody needs anything from you. You turn up, I plan and coach the session, and you just work. Groups are small (no more than 10 people), every exercise has an easier and harder option, and you will meet other parents at the same stage of life. If you are wondering whether an older teen could come along too, have a read of can teenagers do bootcamp and then message me.

FAQs

How can I find time to exercise with teenagers at home?

Use the gaps their independence creates: weekend lie-ins, waiting time during their activities, and their homework hour. Block two slots a week in your calendar and protect them.

Should I exercise with my teenager?

If they want to, it is great for both of you. Invite them, let them choose the music or the challenge, and keep it fun. If they do not want to, carry on yourself without pressure.

What exercise is best for mums over 40?

A mix of strength training at least twice a week, regular brisk walking and some mobility work suits most mums over 40. If you have a health condition or are going through menopause with difficult symptoms, check with your GP before starting something new.

How much exercise do teenagers need?

The NHS advises young people aged 5 to 18 to aim for an average of at least 60 minutes of moderate to vigorous activity a day across the week, plus activities that strengthen muscles and bones.

Book your first class

This is your time now, so use it. SYP Bootcamp runs 45-minute small-group classes in a church hall in Archway N19, indoors whatever the weather, with a maximum of 10 people, at £15 a class. Book your £15 class here or call or WhatsApp me on 07301 512215. If you prefer to train one-to-one in a private setting, I also offer private personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.