Health Guide Plus: Weight Lifting on the Road

It’s a dilemma many of us workout heads face. How do I stick with my routine when I am traveling? I know several avid weightlifters who plan there business trips around their “off days”. But not everyone has that luxury and we all know how hard it is to comeback after any kind of significant break from lifting. But there are a few ways to weightlift on the road so that you do not have to miss a single squat.

First up, as a reporter as you might imagine, I have had to travel quite extensively throughout my career. There are many inexpensive hotel chains that have fitness room as part of their amenities, just about every high-end hotels will. But I have found that most Hampton Inns, Holiday Inns, Courtyards, and Fairfield Inns have Fitness Centers. Just be very careful about what they refer to as a fitness center, I have found several that have multi-station weight machines, along with a dumbbell rack – but many that list “Gym” or “Fitness Center” in their amenities only mean they have a treadmill and an exercise bike. So call ahead and see what they have and if it is in working order.

Also many national gym chains offer memberships that will allow you to workout in any of their locations, and of course most major gyms will offer you some kind of “day pass” to workout.
But if you find yourself in the middle of nowhere, and none of those option will work, don’t panic there are still some things you can do to keep pumping. First of all planning is everything. While sometimes you can’t predict where you will be and what if any gym equipment you will have access to, if you know you are going to be in a place with limited workout time or gear – increase your workout to the max before you leave.

While we usually recommend against overtraining, under these set of circumstance it makes sense – this way if you have to take time off – your body will need it!
OK so what can you do if you are on the road, in a hotel with no gym, and no gym nearby? Wake up people; long before barbells the powers that be made Push-ups! And you know what? They still work to build muscle and burn fat. Hotel Rooms also all have chairs –dips between chairs are a good workout. Also for cardio you can pack a jump rope. And don’t forget running up and own the stairs.

You can simulate a low row by putting your legs beneath a rail or bed and pulling yourself up and towards it. If you can find something solid to hang from (NOT the shower rod) you have a pull-up station. On a long trip and not traveling “light”? – Use your luggage to do arm curls gripped at the handles! Be creative you can do wall sits and lunges against a table for legs and thighs, and of course don’t forget sit-ups and crunches.

Bottomline? While it can be tricky to stay in shape and weight train on the road it is certainly not unfeasible. Be creative, use the materials at hand and above all eat right, avoid the all you can eat eggs and bacon breakfast buffets and fast food, and you can keep up with your fitness goals even when traveling.

Haus Ideen

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