How to stay active this summer and keep strength training outside of the gym


May 26, 2026

 by Chelsea Payn
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Summer is the perfect time to swap fluorenscent lights and treadmills for sunshine and fresh air.  If you're taking a break from the gym, you don't have to take a break from strength training.  In fact, keeping some form of resistence work in your routine is one of the best things you can do for your joints, bones and long-term health.

Fresh air, sunlight, and a change of scenery can completely reinvigorateyour routine. Outdoor exercise boosts mood, reduces stress, and makes fitness feel fun again. Lean into hiking, outdoor yoga, swimming,paddleboarding, or even long walks, these build endurance, improve balance, and connect movement to joy.

Cardio holds up well outdoors, but strength training is often the first thing to slip in summer and it's too important to skip. The great news? You don't need a gym for it. Try these:

  • Bodyweight Circuits -Squats, push-ups, lunges, and dips off a park bench are genuinely effective at maintaining strength.
  • Hill Sprints & Stairs-Running hills or stairs builds serious leg power and gets your heart rate up fast.
  • Resistance bands-Lightweight and versatile.  Perfect for upper body, glutes, and stability
    work anywhere.
  • Outdoor Yoga-Builds strength, mobility, and balance.  Doing it outside adds a whole new layer of calm.

Why to keep a few gym days

Even a couple of gym sessions per week makes a real difference, especially for your bones and joints. Weight-bearing resistance training is one of the most effective ways to maintain bone density as we age. Weighted squats and deadlifts load the spine and hips; chest presses and rows protect shoulder integrity; and progressive overload stimulates bone remodeling in ways bodyweight alone can't fully replicate.

Just 1-2 gym sessions a week through the summer months is enough to protect your bone density, keep joints strong, and maintain the habit so you are not starting from scratch in the fall.

Soak up the season, move your body in ways that feel exciting and keep a little strength work in the mix. Your
future self, with strong bones and healthy joints, will thank you.