Female postal workers looking to build functional strength to handle heavy lifting, repetitive sorting, and long hours of walking while preventing workplace injuries.
Estimated Daily Calories
2400 kcal
Protein Target
"Focus on posterior chain strength and grip endurance; since your job involves constant walking and carrying, prioritize eccentric control in your lifts to protect your knees and lower back during long shifts."
Focus on high-intensity, low-volume sessions 3 days a week. Prioritize compound movements that mimic the physical demands of your job, such as lifting and carrying.
Strengthen your core and glutes. A strong posterior chain takes the load off your lower back when you are bending, reaching, or carrying heavy parcels.
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