Training While Traveling
Updated: Feb 13
Several options exist regarding traveling while training. Depending on the type and frequency of travel, it may make sense to take break from training, to modify normal workouts so they can be completed in a hotel gym, or to seek out a gym similar to your home gym so workouts are as close as possible to home training. A decision surrounding training while traveling will also be related to whether someone trains seriously for some type of sport competition or if they are more of a workout-to-stay-healthy type of person. Each choice has its merits and can be suitable depending on your situation.
For infrequent travelers who workout to generally stay healthy, taking a short break from training while traveling is not a harmful idea. Take the vacation time as an opportunity to relax and enjoy your destination and travel companions. It might feel healthier to plan to do some extra walking, swimming, hiking, or other recreational movements during vacations. Stay active but don’t worry about chaining yourself to a gym or the effects of losing a week or two of workouts. You will be right back at it once you return from the trip!
People who travel frequently for work or who can’t stand to stay away from the gym
during vacation may choose to modify workouts to accommodate equipment available in
hotel gyms. Typically, these gyms will have dumbbells, benches, and maybe an elliptical or treadmill machines. Some will have more equipment, but an effective workout can be created with dumbbells and bodyweight movements. A few great exercise choices using dumbbells include: goblet squats, deadlifts, rdl’s, lunges, step-ups, several types of row variations, bench press, shoulder press, floor press, shoulder raises, bicep curls, tricep extensions, overhead squats, snatches, and cleans. Try 3-4 sets of 8-12 reps per exercise, including at least one exercise for each body part or a few different full body exercises. For cardio I would suggest some type of interval conditioning using the cardio machines or quick bodyweight movements like squats, burpees, or jumping jacks.
Finally, for people who have a strict training schedule to keep while traveling, it may
make sense to find a gym who accepts drop ins. This option is the most expensive choice,
with day passes generally ranging from $5-25 per day. Some gyms offer week passes or something similar that may be slightly less expensive. Despite the cost, this choice allows full access to equipment necessary for certain training programs and will offer the lifter a training environment closest in quality to home training.
The choice to train or rest while traveling depends greatly on the frequency and type of
both traveling and training. Consider your personal goals and schedule and choose an
option that allows you to make time for your personal priorities. Training while traveling
may sometimes present inconveniences, but there is always a way to get movement in and stay active!
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