Easy Ways to Incorporate Strength Training in the Summer
Lindsay Knake
| 3 min read
The days are long, the temperatures are warm, and it can be tough to get in a good workout. Summertime presents both challenges and opportunities for fitness.
Here are ways to incorporate strength training into your summer routine:
Start small
When you start a workout plan, it’s easy to do too much too soon. That can leave you sore, tired, and feeling dejected, as well as increase your chance for injury. If you’re not in the habit of a regular strength routine, start small. Try a workout of about 10 minutes. You’ll get it done and feel accomplished. That builds motivation to continue your routine.
Be consistent
Consistency is one of the most important parts about a workout routine. Working out at least three days a week will help you build strength and give you time to rest.
If it’s tough to get going, remember: mood follows action. Motivation is fickle and not something to rely on alone. You could set a timer or find an accountability buddy to ensure you get your workout done. A calendar app to mark progress could be another way to ensure you get your strength training in a few days a week.
Do body-weight exercises
You don’t always need fancy equipment or a gym membership to get a good workout in. Planning a workout with body-weight exercises such as:
- Planks
- Squats
- Lunges
- Bear crawls
- Burpees
- Push-ups
- Tricep dips
- Glute bridge
If you are looking to increase the difficulty and add resistance, you could try a set of dumbbells or resistance bands. Only use weight you can comfortably handle for multiple reps to decrease injury risk.
Use your environment
If you’re on vacation at a beach, use the sand as a resistance tool and do some sprints. A long set of stairs is another great place to get in some reps. Swimming is an excellent workout for both strength and cardiovascular fitness.
Use chores and yardwork
If you have yardwork or gardening to do, count that as your strength training. Weeding garden beds, shoveling soil, laying down mulch, and carrying heavy loads of materials are all strength builders.
Join a fitness class
If you enjoy the experience of working out with others, look for a local class. From yoga to cardio drumming to CrossFit, plenty of gyms offer ways to get moving with other people. Local governments and parks may have outdoor summer fitness classes, as well.
Find things you like
You’re more likely to workout if you are doing activities you like. Be creative in making a routine or mix it up to add variety and interest. You could do body weight exercises one day, go for a hike another, then join a fitness class. Enjoying your fitness and strength training will sustain your motivation.
During your summer workouts, don’t forget to hydrate and protect your skin from the sun.
Image: Getty Images
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