How to Keep Your Progress Over the Summer Holidays
You do not need a gym or a strict plan to protect your results while you are away. A few simple habits are enough to come back feeling good, not starting over.
August is when routines are hardest to keep. Holidays, visitors and long days out are all part of a good summer, and you should enjoy them. The aim is not to train as usual, it is to avoid losing the progress you have worked for.
Aim to maintain, not improve
Maintaining strength takes far less work than building it. One or two short sessions a week is usually enough to hold on to most of your progress while you are away.
A simple no-equipment session
Try three rounds of the following, resting as needed:
- 10–15 bodyweight squats or split squats
- 8–12 press-ups (on a bench or wall if needed)
- 10–15 glute bridges
- A 30–45 second plank
It takes around 20 minutes and can be done in a hotel room, garden or on the beach.
Keep moving every day
Walking, swimming and exploring all count. Daily movement supports energy, mood and appetite control, and it is one of the easiest habits to keep on holiday.
Enjoy food without losing track
Have the meals you are looking forward to. Around them, include protein at most meals, drink plenty of water and keep an eye on how much you drink alcohol. Small choices add up over a fortnight.
Plan your first session back
Before you go, book your first session for the week you return. Knowing it is in the diary makes it much easier to get straight back into your routine.
If you would like a plan built around your summer, book a free consultation and we will connect you with a quality Winchester coach.
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