Strength for the Work: Simple Ways Pastors Can Care for Their Bodies
Pastoral ministry is a full-contact calling. We carry the emotional weight of our churches. We sit through long meetings, make hospital visits, and somehow try to balance sermon prep, counseling, administration, and our families. It is not surprising that many pastors struggle with physical health—not from a lack of care, but from a lack of time.
I am not a fitness professional, so I am not going to try to coach you. But I do want to encourage you: stewarding our bodies is part of stewarding the calling God has given us. When we are stronger physically, we often find ourselves stronger emotionally, mentally, and even spiritually.
The good news is you do not need a fancy gym membership or two hours a day to get started. A few basic pieces of equipment and a plan that fits your schedule can make a real difference.
Here is a simple setup that works for me:
Adjustable Dumbbells: You can find a good set on Amazon that takes up almost no space. This is a much cheaper option than buying individual dumbbells.
Flat or Adjustable Bench: Optional, but it opens up a lot more exercises. You can also find an affordable home bench on Amazon.
Small Space: A carport, garage, or corner of your basement is plenty.
If you are not sure where to start with a workout plan, you can actually use AI to build one that fits your life. Just tell an AI assistant what equipment you have, how many days a week you can work out, and how much time you have each day. Here is a simple prompt you can copy and adjust:
"Create a weekly workout plan using [list your equipment] that I can do [number] days a week for [number] minutes a day. I am a [beginner/intermediate/advanced]. Focus on [fat loss/muscle building/stress relief]."
You will get a customized plan in seconds that fits your real schedule—not someone else's.
Revitalizing churches is hard work. Revitalizing pastors may also benefit from some physical activity designed to release stress. When we move, lift, or even just stretch, we give our bodies an outlet for the tension we often carry inside. Over time, these small, daily decisions can build real resilience—not just for ministry, but for life.
As for diet, again—no complicated plans here. Just a few tips that have helped many others on their fitness journeys:
Eat real food when you can: proteins, vegetables, fruits, and whole grains.
Limit the sugary drinks and drive-thru meals that are so easy to grab between meetings.
If you do have to grab something from a drive-thru, look for healthier options like salads or wraps. Many fast-food restaurants will allow you to customize your order to exclude less healthy options like bread or fries. You can grab some quick protein like a grilled chicken breast or hamburger patty and leave behind the processed carbs and starches.
Stay hydrated. (It is amazing how different you feel just drinking more water.) There are apps that can help you track your water intake.
Plan small, healthy snacks you can grab on busy days.
None of this is about vanity. It is about energy, endurance, and finishing the race well. We preach that our bodies are temples of the Holy Spirit (1 Corinthians 6:19–20). Taking small, consistent steps to care for them honors the calling God has placed on our lives.
You do not have to be perfect. You just have to start.
If you have a simple routine that works for you, share it in the comments. Let us encourage each other to keep growing stronger—not just in spirit, but in body, too.