For many of us, vacation time often means a break from the routine—but for athletes, taking time off from training can feel like a setback. Whether you’re going on a summer holiday or traveling for any reason, it’s natural to worry about losing progress. However, with a few adjustments, it’s possible to maintain your strength training routine while away and keep your fitness on track.
While some people view a holiday as an opportunity to take a break from structured training, if it comes at a time when you’re deep into a training block, the idea of losing the benefits of the past few months can cause anxiety. For those who want to stay consistent while traveling, it’s possible to get effective and time-efficient sessions in that don’t interfere with your overall training plan. The goal during your holiday is not about achieving new personal bests, but rather keeping your body active so that when you return, your progress is minimally impacted.
Here are some top tips to help you approach strength training during your time away.
Common Challenges You Might Face on Holiday
- Lack of equipment (especially if you’re used to a fully equipped gym)
- Limited space
- Unfamiliar environment
- Low motivation
- Absence of a coach (for those who rely on in-person training)
- Guilt about spending time away from family or travel companions
While these obstacles are common, there are practical solutions to overcome them with the right mindset.
Shift Your Mindset
One of the key factors in making training on holiday successful is adopting a flexible mindset. When equipment is scarce, be open to exercise alternatives. For our clients at SFE, we always adapt training programs when they’re traveling. If you have a coach, don’t hesitate to ask for modifications tailored to your new environment.
Traveling can also provide an opportunity to add some variety to your training, allowing you to address areas that you may have neglected. As difficult as it might be to start, you’ll feel better after completing a session, and it’ll be much easier to get back into your usual routine when you return home.
Practical Steps for Effective Training on Vacation
- Create a Plan
Having a plan is essential. Tailor it to your personal goals and the equipment available to you. Knowing the purpose behind each session will not only help keep you motivated but also allow you to adjust your sessions based on your circumstances. Keep in mind that while you’re away, it’s important to reduce load, volume, and intensity to keep the workouts manageable and successful. - Optimize Your Training Space
Whether you’re in a hotel room or a rental house, setting up your workout space in a tidy, familiar way can help boost focus. Prepare your gear the night before, making sure you have everything you need (like water, a mat, towel, and a way to record your sets). Plan the flow of your session to ensure smooth transitions between exercises. - Know Your Program
If possible, go over your program with your coach before leaving so you can clarify any questions. Reviewing your program before each session ensures you understand the exercises, what equipment you need, and how to adjust things based on your available resources. - Take Notes
During and after your sessions, jot down what worked, what didn’t, and any modifications you made. Noting your reps, sets, and weights can be helpful when you look back later, especially if you’re away for an extended period or face similar training conditions again. - Compromise with Family and Travel Companions
Your family or travel companions might not be used to your regular training schedule, so it’s important to discuss your intentions before the trip. Set clear expectations and find a time for training that works around everyone else’s plans. Early morning sessions or times when the kids are napping can be ideal. It’s okay to shorten your workouts; just focus on the key exercises that align with your goals.
Essential Equipment to Bring Along
Even with minimal equipment, you can still get a solid workout. It might not be peak performance, but it’s enough to maintain your consistency. Here are a few lightweight tools to consider packing:
- Resistance Bands: The number one travel-friendly item, easy to pack, and highly effective.
- Suspension Trainer (e.g., TRX): Great for a full-body workout with minimal space.
- Gym Mat or Towel: For comfort and stability during exercises.
- Inflatable Swiss Ball: Compact and useful for a variety of exercises.
- Your Bodyweight: Never underestimate the effectiveness of bodyweight exercises.
Key Training Tips for Your Holiday
- Focus on Weaknesses: Prioritize exercises that target areas where you need improvement.
- Include Familiar Exercises: Choose one or two exercises you’re confident in to maintain energy and motivation.
- Shorter, Lower-Intensity Workouts Are Fine: Don’t stress if your sessions are shorter or less intense. The goal is to keep your body active without pushing too hard.
Conclusion
Strength training while on holiday doesn’t need to be a challenge. With the right mindset, a solid plan, and some practical adjustments, you can maintain your fitness and stay on track with your training goals. Remember to focus on consistency, listen to your body, and use the time away as an opportunity to refresh and work on key areas. When you return, you’ll find that the impact of the break is minimal, and you’ll be ready to dive back into your regular routine with renewed energy.
