Traveling is one of life’s greatest joys—it allows you to explore new places, try new foods, and step out of your daily routine. But for those dedicated to their training, it can feel like every trip is a setback. How do you keep moving forward when your schedule is unpredictable, and access to equipment is limited?
The good news is that staying fit while traveling doesn’t have to be complicated or time-consuming. With a bit of planning and creativity, you can maintain your strength, mobility, and overall fitness no matter where you go.
Here are some practical tips and strategies that have worked for me and my clients over the years:
1. Plan Ahead
A little preparation goes a long way. Researching gyms, parks, or hotel fitness centers at your destination ensures you’re not caught off guard. When I travel, depending on the type of trip, I adjust my approach. If I’m staying in one location, I always look for hotels with gyms or find a local gym nearby. Knowing your options ahead of time saves you stress and keeps your routine intact.
2. Prioritize Movement Over Perfection
You don’t need a perfect session to make progress. Focusing on staying active—whether it’s a quick mobility session, a bodyweight workout, or a long walk—keeps you consistent without added stress.
Your training sessions don’t have to be long—30 to 45 minutes is plenty. After all, it’s vacation! Sometimes taking a break is exactly what your body needs to recover and come back stronger. If your trip is a week or less, embracing the change of pace can actually enhance your long-term progress.
3. Choose Active Adventures
Traveling offers endless opportunities to stay active while exploring new places. Instead of opting for passive activities like a bus tour, try a walking tour or rent bikes to explore a new city. When planning excursions, choose active options like hiking, snorkeling, or paddleboarding. These activities keep you moving and allow you to experience your destination in a whole new way.
4. Pack Travel-Friendly Equipment
Bringing the right gear can make all the difference. Resistance bands, a jump rope, or sliders are great lightweight options. My favorite, though, is the TRX suspension trainer. It’s portable, versatile, and perfect for targeting your back—one of the hardest areas to train without access to gym equipment.
5. Make Use of Your Surroundings
Hotel rooms, parks, or beaches can double as great workout spaces. Bodyweight exercises like squats, push-ups, planks, and lunges are versatile and effective no matter where you are.
Don’t overlook playgrounds! Monkey bars and other equipment can be great for bodyweight movements like pull-ups or hanging leg raises.
6. Keep It Simple or Get a Plan
Consistency is key when training while traveling. Having a basic workout template—like alternating push, pull, and lower-body movements—ensures you can adapt to your environment.
If you’re unsure how to structure your workouts, consider having your coach design a custom plan. Whether you have access to a full gym, a hotel fitness center, or just your own bodyweight, a tailored program removes the guesswork and keeps you on track.
Need help staying on track during your travels? I can design a custom program tailored to your specific needs and available equipment. Click here to book a personalized travel program through Avos Strength.
7. Stay Mindful of Nutrition
Vacations are a time to enjoy yourself, and food is often a big part of the experience. It’s okay to splurge a little here and there—but try to avoid turning every meal into an all-you-can-eat buffet. Overindulging in high-calorie, low-nutrient foods for a week or more can leave you feeling sluggish and lead to significant weight gain.
To strike a balance, prioritize healthier options most of the time. Choose lean proteins, vegetables, and whole grains when you can, and enjoy richer foods in moderation. Pair this with staying active, and you’ll return from your vacation feeling refreshed, not weighed down by your choices.