One thing about working for the railroad is this —
your schedule is never really normal.
My regular shift runs Tuesday through Saturday from 7 AM to 3 PM.
But railroad life doesn’t always follow a clean plan like that.
It’s a 24/7 operation.
Overtime happens often.
And honestly… I take it whenever I can.
I like making money, and the extra hours help.
The downside is that some days turn into 16-hour shifts.
On those days, there just isn’t time left for a workout.
And that’s okay.
The key is not quitting just because one day gets blown up.
When that happens, I simply get right back to the plan the next day.
My Weekly Workout Goal
My goal each week is simple:
- Weight training – 4 days per week
- Interval treadmill walking – 4 days per week
- Steady 45-minute walk on non-interval days
Nothing extreme.
Just consistency.
Because consistency beats perfection every time.
My Current Weekly Workout Schedule
This is how my workouts usually look.
Sunday (Day Off)
This is one of my biggest workout days.
I try to complete:
- 45 minutes of interval walking on the treadmill
- 45 minutes of weight lifting
Starting the week strong makes a huge difference mentally.
Monday (Day Off)
Another full workout day.
Again I aim for:
- Interval treadmill walking
- Weight lifting
That means I already have two solid workouts done before my work week even begins.
Tuesday
After work I focus on cardio only:
- 45 minutes of interval treadmill walking
No weights — just getting the heart rate up and building endurance.
Wednesday
This is my flex day.
Sometimes it becomes a workout day.
Sometimes it becomes a recovery day.
If overtime hits earlier in the week, this is usually where I adjust.
Thursday
Back to cardio:
- Interval treadmill walking
Simple and effective.
Friday
Another full workout day:
- 45-minute walk
- Weight lifting
This helps finish the week strong.
Saturday
I usually leave Saturday open.
It can be used for:
- A make-up workout if overtime wiped out a day
- A longer steady walk
- Or complete rest if the week was especially crazy
The Reality of Staying Fit With a Busy Job
One thing I’ve learned is that perfect workout schedules don’t work with unpredictable jobs.
You need a plan that can bend without breaking.
My rules are simple:
- Try to hit 4 lifting days
- Try to hit 4 interval walks
- If overtime ruins a day, adjust and move on
No guilt.
No starting over.
Just keep going.
Why I’m Doing This
A big reason I started BB Fitness & Adventures was accountability.
I quit drinking.
I started focusing on my health.
I decided I wanted to build a better second half of life.
I’m closer to 50 than 40 now.
That reality changes how you think.
This blog isn’t just about helping other people.
It helps keep me accountable too.
And if someone out there is working crazy hours like me and wondering if they can still get in shape…
The answer is yes.
You just have to stay consistent.
Final Thought
You don’t need a perfect schedule.
You just need a system that keeps you moving forward.
