Night shifter here. I kept waiting for the perfect plan. Never happened.
Bought a pair of 20 lb dumbbells. I do 15 minutes after my last shift, before sleep. Two nights a week. That's it. Not chasing soreness. Not maxing out. Just rows, squats, presses.
Took eight weeks before my scrubs felt different in the shoulders. My back stopped aching after long stretches.
The scale didn't move much at first. My waist tape did. I hate gym hype. This is boring and it works. Anyone else lifting on weird hours?
How do you keep it short enough to actually repeat?