As temperatures rise, the allure of gardening, hiking, and leisurely walks grows. But while outdoor activities keep you active, resistance training remains vital for building strength, boosting metabolism, and maintaining muscle mass. Balance your sunny adventures with effective workouts by following these tips.
Adapt Your Schedule
Take advantage of cooler mornings or evenings for your structured workouts (i.e., not casual, leisurely activity, which can generally be done all day). Also, alternate your workout schedule: hit the gym for heavy lifting on some days, and opt for outdoor resistance circuits on others. This flexibility prevents monotony and ensures consistency.
Turn Nature Into Your Gym
Parks and backyards offer endless possibilities. Use benches for triceps dips or step-ups, sturdy tree branches for pull-ups, and hills for incline push-ups or lunges. Bodyweight exercises (e.g., push-ups, squats, planks) require no equipment, blending seamlessly into outdoor settings.
Use Portable Gear
Enhance outdoor sessions with resistance bands, suspension trainers, or a sandbag. These tools add intensity to bodyweight moves, mimic gym equipment, and fit easily in a backpack for impromptu workouts.
Set Seasonal Goals
Align your goals with summertime activities—train for a 5K, maintain muscle for beach season, or master a new skill like handstand push-ups. Track progress via apps to stay motivated.
Stay Heat-Smart
Hydrate, wear breathable clothing, and avoid midday sun. Opt for shorter, high-intensity circuits if temperatures spike, and listen to your body.
The warm weather invites us to get outside more, but don’t sacrifice strength gains by forgetting about resistance training. By blending gym sessions with creative outdoor workouts, you’ll enjoy summer’s perks while staying resilient. Adapt, hydrate, and let the season energize your routine!
Need some inspiration?
Try this outdoor resistance workout to get you started.
Fresh Air Fitness
Warm-Up:
Five-minute brisk walk or light jog.
How to Do It:
Perform each exercise for 45 seconds, then rest 15 seconds. Repeat three times from the top.
Push-Ups:
Target your chest and core.
Bench Step-Ups:
Use a park bench to work your glutes and legs.
Walking Lunges:
Add a torso twist for core engagement.
Triceps Dips:
Sit on a bench, extend your legs, grip the bench’s edge, and lower slowly by bending your arms.
Plank to Toe-Tap:
Stabilize your core while tapping your hand to the opposite foot, and alternate sides.
Jump Squats:
A plyo move to boost power and cardio.
Written by Rita Catolino, B.A. Health and Fitness Expert, Certified Trainer & Best-Selling Author
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
