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7 ways to make this your summer of fitness

January 29, 2024

7 ways to make this your summer of fitness

Summer is here and everything seems to slow down a bit.

As the days lengthen and sunshine becomes a staple, it’s easy to let your fitness routine slip away. Resist! It’s important to continue with a routine, even a modified one, in order to avoid regression through the summer months.

There are many ways to accomplish this. Take a look at some simple and effective methods to meet your summer fitness goals.

Smarter time spent in the gym

As outdoor obligations pick up during the summer, take advantage of the time you can spend in the gym.

  • Focus on strength training - Build muscle while you’re in the gym. Outdoor activities like walking, or even yardwork, have a significant cardiovascular benefit and could supplement or replace your normal cardiovascular routine.
  • Perform compound (multi-joint) exercises at the gym - Think squats, deadlifts, lunges, pushups, pullups, rows and overhead presses. These movements have a greater demand on larger muscle groups.
  • Cut down on rest periods - This is an issue many people struggle with. It is important that you get the maximum amount of work done with the time you spend. Bring a stopwatch to make sure you’re resting for a prescribed amount of time between exercises.

Take advantage of the weather

Now that it’s warm outside, there are a few small changes that can make a big difference for your summer fitness goals.

  • Go on longer walks if you take them regularly - Warmer weather makes this more enjoyable. Try going farther than you usually do in the same amount of time or maintain your usual pace for a longer time.
  • Swimming - We are spoilt for choice when it comes to beautiful places to swim around Australia. Swimming is a low-impact activity that has many physical and mental health benefits. It builds endurance, muscle strength and cardiovascular fitness and helps you maintain a healthy weight, healthy heart and lungs. Swimming also provides an all-over body workout, as nearly all of your muscles are used during swimming.
  • Get creative - If you're bored with your normal routine, it might be time to do something different. Get adventurous and try something new like joining a sand volleyball team or kayaking on the lake. Any opportunity to incorporate fun activities into your fresh-air fitness routine will help you find fulfillment while exercising.
  • Take your training outdoors - Instead of sweating in your gym, run outside and use outdoor equipment for strength training exercises. Use park benches for pushups, step ups, box squats and dips. Many parks also have outdoor pull up stations or weight equipment; take full advantage.

No matter how you work in your summer fitness, the important thing is to continue the exercise.


Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified health care provider before changing your supplement, training or nutritional strategy. Supplementation should not be attempted by pregnant or breastfeeding women, anyone on prescription medication or children under the age of 15 unless advised by your qualified health care provider. 

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