See How Easily You Can Strength Train While On Vacation

Lots of people view their vacation as a time to relax from their regular exercise regime. However, for those who don’t want to miss out on their strength training, you don’t have to!

No matter where you are vacationing, or what kind of holiday you are going on, you can incorporate strength training into your vacation time.

See How Easily You Can Strength Train While On Vacation

Whether there are specific muscles you want to work on, or if you want to work on the major muscle groups, you can find the perfect exercise regime for you while you are away.

Having knowledge of what resources are available at the place where you are going is a great place to start.

In this guide, we’ll be taking you through the strength training exercises that you can do to ensure that you are working on your muscles, even when you are away from your home gym or your usual off-site gym equipment.

Strength Training Exercises You Can Do On Vacation

Working on your cardio and strength training while on vacation is easier than you think as there are all sorts of exercises that you can do to work the major muscle groups.

Here are the main strength training exercises that you should consider incorporating into your vacation as time allows:


First, cycling is a great way to work many of the major muscle groups, especially if you are planning on going on long cycling trips.

Not only will this help you to burn plenty of calories, but you’ll also be able to build your muscles when cycling around. You’ll build larger muscles if you are cycling in areas that have lots of steep inclines.


Golf is a great way to work your upper body, and will do a fantastic job on your lower body if you choose to carry your own bag and walk the course.

In terms of calories, golf can help you burn between 200 and 300 calories each hour when walking the course.


Another great way to strength train is by hiking. Hiking is a great way to work various muscles, especially if you are venturing into difficult terrains such as mountainous areas and hills.

No matter where you are vacationing, you will be able to see what the best hikes are around your area when you ask your hotel concierge or look at local travel guides.


An unexpected inclusion on our list is shopping. How is this strength training exactly?

Well, shopping is a great way to get you moving as it will work your leg muscles, and for those who plan on doing a lot of shopping, you’ll find that the shopping bags you accumulate throughout the day can work as a weight, working the muscles in your arms. Hint: don’t be shy about the number of curls you do with those bags as you walk the aisles!


For those who want to take part in a very physical activity that strengthens the muscles, then tennis is a great choice for you. The wonderful thing about tennis is that it is a sport that is suitable for all skill levels.

So, it doesn’t matter where you are in your muscle training, you can work your muscles and burn plenty of calories per session.


For those who are vacationing near the beach, volleyball is a great way to strength train as the fast-paced nature of the sport will work all the major muscle groups and ensure that you are burning plenty of calories as you are trying to win your game.


Although this isn’t an activity that will solely act as a strength trainer, walking is a great way to warm your muscles up and keep your body active and moving.

If you plan on going for long walks along the beach or through the countryside, you’ll be able to go sightseeing, while also ensuring that your muscles are softly being worked.

This is a great way to split up more physical activities.

Water Sports

For those who want to challenge themselves and embark on full-body workouts, then water sports are the way to go.

Water sports such as snorkeling, surfing, and swimming are great ways to work all the muscles in the body while burning more calories than if you were on land.

See How Easily You Can Strength Train While On Vacation

The great thing about water sports is that you can go at your own pace to suit your own skill level.


Last, but easily the most effective, is to incorporate a little bit of strength training while on vacation. Weightlifting is the most intense and effective way to train your muscles and gain size, strength, definition, and endurance.

If you are staying at a resort, there is a high probability that they will have a gym that you can use. This means you’ll be able to utilize their weights.

Weightlifting may seem intimidating but is an accessible activity for all as you can start with lighter weights, while more confident trainers can use heavier weights that are going to provide a more challenging workout.

Make sure that you are not straining your muscles when doing your workout and give yourself a day to rest your muscles after doing your weightlifting exercises.

Can Your Training Suffer If You Don’t Exercise?

You may be wondering if you even need to exercise during your vacation. After all, vacations are there for you to relax.

However, if you are working towards a particular fitness goal, you may want to consider incorporating strength training into your vacation schedule as there are certain side effects that can happen.

Some issues you may face on returning from your vacation include:

  • A reduction in aerobic power between 5 to 10%, usually occurs in about three weeks of not training.
  • Two months of inactivity can lead to most of your progress deteriorating.
  • Motivation to work out can sometimes be the hardest part if you go cold turkey completely!
  • Usually, you will lose your aerobic capacity at a quicker pace than your muscular strength. So, no 5K races when you return from vacation.

Frequently Asked Questions

Are 30 Minutes A Day Of Strength Training Enough?

It may not seem like it, but 30 minutes a day of strength training is more than enough as this allows you ample time to work the major muscle groups effectively, such as the back, chest, and legs.

Make sure you know which muscles you want to work on during your session and have a plan on how you are going to maintain your fitness. Remember, when on vacation, you aren’t looking for gains but instead just trying to maintain so you don’t lose the investment in your fitness that you have already made.

Is Working Out Everyday On Vacation Too Much?

Believe it or not, there is such a thing as working out too much, especially when it comes to muscle workouts. This is because you need to give your muscles time to recover. This is especially true when you are on vacation.

If you love to work out, then make sure you are training different muscles and reducing your duration to reduce the risk of injury while on vacation. After committing to an exercise routine for some time, oftentimes the mind takes over and you feel like you have to work out, otherwise, the day will be void. Realizing this is natural, scale your exercise way back while on vacation if you are going to exercise every day to give your body a break and free up more time for enjoying everything else the area has to provide.

What Are The Signs Of Overtraining?

There are many signs of overtraining that you need to look out for, especially if you are taking part in a rigorous training program. Here are just a few of the signs of overtraining:

  • Decreased motivation and moodiness
  • General fatigue
  • Inability to relax
  • Inability to sleep
  • Increase in anger, confusion, depression, or tension
  • Lack of energy


In conclusion, there are many ways that you can strength train while on vacation without it feeling like a chore.

By taking part in various physical activities no matter where you are, you don’t have to miss out on your exercise routine as you can easily work whatever muscles you want in a number of different ways.

By incorporating strength training into your vacation time, you’ll be able to stay on track to achieving your goals without having to go back to square one.

TJ Daniels, Certified Personal Trainer
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