Training While Traveling

Tips to Stay Consistent Without Overdoing It

Summer is a big travel time of year! But how do you still get your exercise in?

Vacations, weddings, work trips. Travel can throw off even the best training routines. And if you're working toward a goal (race, strength PR, staying pain-free), it's easy to feel like you're falling behind.

The good news? You can stay consistent without burning yourself out or stressing over missed workouts. Here’s how I coach my clients to train smart while enjoying their time away:

1. Adjust Your Mindset, Not Just Your Schedule

You don’t need to follow your exact program while traveling. The goal isn’t perfection, it’s continuity. Think “minimum effective dose” to maintain momentum.

What that looks like:

• 20-minute bodyweight circuit

• Short run or walk

• Mobility session before bed: even one or two of these while away keeps the habit strong and your body moving.

2. Plan for Movement, Not Just Workouts

Walking around a new city? Swimming with the kids? Hiking? That counts. Don't discount all the “non-gym” ways you move on vacation.

Pro tip: Intentionally build in a walk, stretch, or sweat session each day. Something that feels good, not forced.

3. Use What You’ve Got

No gym? No problem. You can get an effective workout with zero equipment. Think:

• Air squats, lunges, push-ups

• Core circuits

• Band workouts (pack one in your bag!)

Hotel room go-to: 4 rounds of 20 squats, 15 push-ups, 30-sec plank, 10 jump lunges.

4. Prioritize Recovery

Travel often means less sleep, different food, and a thrown-off schedule. This isn’t the time to go harder. Honor your body's need to recover.

Make time for:

• Stretching

• Hydration

• Good sleep (as much as you can)

Your nervous system will thank you.

5. Return With a Plan

Don’t punish yourself for missing a few days. Instead, have a plan to get back into your normal rhythm the day after you return. That’s what really keeps momentum going.

Training while traveling is about consistency, not intensity.

A little movement, a flexible mindset, and giving your body what it needs will keep you on track and let you actually enjoy your time away.

Need help building a travel-proof training plan that won’t set you back? Let’s chat! I help active adults in Atlanta (and on the go) stay strong, injury-free, and consistent.

Book a FREE discovery call with me -> https://yourmovephysicaltherapy.janeapp.com/#staff_member/1