Sports tips

13 May 2024

Outdoor weight training program

Want to tone, strengthen and sculpt your body while enjoying the benefits of the great outdoors? Outdoor weight training is the ideal way to achieve your sporting goals while connecting with nature.

This complete program offers you a series of exercises accessible to all levels, which will help you develop your muscles, improve your physical condition and enhance your well-being.

The benefits of outdoor weight training

Outdoor weight training offers a multitude of benefits that go far beyond simple muscle strengthening. Indeed, physical activity in a natural environment provides both physical and mental benefits, making this discipline an ideal choice for anyone looking for a healthy, all-round approach to fitness.

Training accessible to all

One of the main advantages of outdoor weight training is its accessibility. Unlike traditional gyms, which often require a membership and specific equipment, outdoor activities do not require any particular material investment. All you have to do is find an outdoor space, such as a park, garden or even a simple sidewalk, and use your own body weight as resistance.

This flexibility makes outdoor weight training ideal for people of all fitness levels and budgets. Whether you’re a beginner or an experienced athlete, you can adapt the exercises to your abilities and goals

A motivating natural environment

Training outdoors also has an undeniable psychological advantage. Physical activity in a natural environment allows you to connect with nature and enjoy its benefits for your mental well-being.

The fresh air, sunshine and surrounding scenery help reduce stress, anxiety and fatigue, while increasing motivation and concentration. What’s more, exposure to natural light promotes the production of vitamin D, essential for healthy bones and the immune system.

The sense of freedom and accomplishment felt after an outdoor workout is unique, and helps to improve mood and self-esteem.

Complete muscle strengthening

Outdoor weight training enables you to work all the body’s muscle groups efficiently and harmoniously. By using a variety of bodyweight exercises, you not only train your core muscles, but also your deep and stabilizing muscles, improving your posture, balance and coordination.

What’s more, outdoor practice encourages variable resistance work, as the terrain and natural elements can offer different levels of difficulty. This stimulates your muscles and helps you progress more quickly.

Basic exercises for a complete program

This outdoor bodybuilding program is based on a selection of fundamental bodyweight exercises that work all the major muscle groups of the body. Simple to perform and accessible to all levels, these exercises provide a solid foundation for building strength, endurance and muscle tone.

Push-ups: pectorals, triceps, shoulders

To perform pumps correctly :

Lie down on your stomach, hands under shoulders, fingers shoulder-width apart.
Girdle your body keeping your back straight and buttocks tight.
Push on your arms to lift your body off the ground, keeping your elbows close to your body.
Slowly lower yourself to the starting position.

To increase the difficulty, you can perform inclined push-ups by placing your hands on a bench or other raised surface.

Squats: thighs, buttocks, muscle gain

Squats are an exercise for strengthening the lower body, particularly the thighs, glutes and abdominal muscles. This exercise also stimulates the cardio-respiratory system and promotes calorie burning.

To perform squats correctly:

Stand uprightwith feet hip-width apart and toes pointed slightly outwards.
Girdle your body keeping your back straight and abdominals tight.
Come down like you want to sit on a chairkeeping your knees in line with your toes. Imagine touching the ground with your buttocks.
Push up on your heelsby contracting the buttocks and thighs. Aim for fluid, controlled movement.

To increase the difficulty, you can add weights or perform jump squats.

Dips: triceps, pectorals

Dips are an effective exercise for strengthening triceps and pectorals, using your body weight as resistance. This exercise also stimulates the shoulders and abdominal muscles.

To make slots correctly :

Stand with feet hip-width apart.
Take a large step forward with one leg, bending both knees at 90 degrees.
Make sure your front knee does not extend beyond the ball of your foot.
Push on your front heel to return to the starting position.

To increase the difficulty, add weights or perform jumping lunges.

Plank: abdominal and back exercises

The plank is an essential exercise for strengthening the abdominal muscles and the back, while also stimulating the deep muscles of the body. This exercise improves posture, stability and resistance to injury.

To make a board correctly :

Lie on your stomach, forearms on the floor under your shoulders, elbows close to your body.
Girdle your body, keeping your back straight, buttocks tight and legs straight.
Hold this position for as long as possible, breathing regularly.

To increase the difficulty, you can lift one leg or arm alternately.

Lunges: quadriceps, hamstrings, glutes

Lunges are a versatile exercise that works the quadriceps, hamstrings, glutes and core. This exercise also promotes balance and coordination.

To make slots correctly :

Stand with feet hip-width apart.
Take a large step forward with one leg, bending both knees at 90 degrees.
Make sure your front knee does not extend beyond the ball of your foot.
Push on your front heel to return to the starting position.

To increase the difficulty, add weights or perform jumping lunges.

Sample training program

This outdoor training program offers three sessions a week, each targeting specific muscle groups or combining exercises for a complete body workout. Adapt the number of repetitions and sets according to your fitness level and goals.

Session 1: Focus on the upper body (15-20 minutes)

Push-ups: 3 sets of 8 to 12 repetitions
Dips: 3 sets of 6 to 10 repetitions (or inclined dips on a bench)
Plank: 3 sets of 30 to 60 seconds

Session 2: Focus on the lower body (15-20 minutes)

Squats: 3 sets of 10 to 15 repetitions
Lunges: 3 sets of 8 to 12 repetitions per leg

Session 3: Full body (30-40 minutes)

Push-ups: 2 sets of 10 to 15 repetitions
Squats: 2 sets of 12 to 18 repetitions
Dips: 2 sets of 8 to 12 repetitions (or inclined dips on a bench)
Lunges: 2 sets of 10 to 14 repetitions per leg
Plank: 2 sets of 45 to 60 seconds

Advice :

You can carry out this program 2 or 3 times a week, leaving at least one day of rest between sessions.
To increase the intensity, you can add body weights, such as
dumbbells
or
filled backpacks
.
Don’t hesitate to vary the exercises and explore new options according to your desires and goals.
The important thing is to exercise regularly and adapt to your own level of fitness.

Tips for a successful outdoor weight training program

Tips for Murph beginners

There’s a lot more to outdoor weight training than simply doing one exercise after another. To optimize your results and make your experience pleasant and safe, follow these tips:

Warm up before each session and stretch afterwards

Preparing your muscles for exercise is essential to prevent injury and improve your performance. Start with 5 to 10 minutes of light cardio exercise, such as brisk walking or jogging, followed by dynamic stretching of all the muscle groups you’ll be working on. After the session, take the time to stretch statically for 10 to 15 minutes to promote muscle recovery.

Moisturize your body regularly

Water is essential for the body to function properly, especially during physical exertion. Drink enough water before, during and after your workout to maintain hydration and avoid dehydration.

Protecting your skin from the sun

If you’re training outdoors, don’t forget to protect your skin from the sun. Apply a broad-spectrum sunscreen with an SPF of at least 30 before going out, and reapply every two hours, or more often if you sweat a lot. Wear a hat and sunglasses to protect your eyes.

Respect your limits and progress gradually

It’s important to listen to your body and not exceed your limits. Start with simple exercises and light loads, then gradually increase the intensity and duration of your sessions over time. Don’t forget to take rest days to allow your body to recover.

Connect with nature and enjoy the moment

Exercising outdoors offers the unique advantage of enjoying the benefits of nature. Breathe in the fresh air, admire the scenery and let yourself be transported by your surroundings. This connection to nature can motivate you, relax you and make your workout even more enjoyable.

By following these simple tips, you’ll maximize the benefits of your outdoor weight training program and achieve your goals in an effective and enjoyable way. Don’t forget that the key to success lies in regularity, perseverance and the pleasure of taking care of your body and mind.