Equestrians, go to the gym already

I have a broken neck and still go to the gym every day. What's your excuse?

If you're asking your horse to do any kind of formal work (i.e. you aren't just hacking down the trail on a slack rein) you need to go to the gym, regularly.

Improved strength

Believe it or not, being able to muck out stalls at record speed or put up hundreds of bales of hay does not automatically translate into strength that's useful in the saddle. Sure, if you're planning to ride with brute force it could, but if you want the kind of strength that aids in balance, coordination and soundness (your own that is) then you need a formal workout plan that addresses postural muscles and includes stretching.

Improved posture

If you've ever been told you need to stop slouching in the saddle, or to bring your shoulders back, you know your posture isn't ideal. Having a formal workout plan helps you address posture, because as you build strength and learn to use your body during cardio, weight-lifting and stretching you also improve your posture.

Reduce pain

Low back pain? Knee pain? Go to the gym, do proper stretches every single day, religiously. I do. I stretch every day for nearly an hour (sometimes longer if I need it). I've been doing this since I was diagnosed with a bulging disc at age 20 and was suffering from severe sciatica-like pain and numbness. I am pain free since then and no more bulging disc.

A lot of the chronic pains experienced by riders are not because of riding, but because we are physically active and don't follow up with stretching. Ask pro athletes in other sports how important stretching is .. and still equestrians avoid it like the plague.

Not naturally flexible? Doesn't matter. I used to be the most inflexible person I knew when I started doing daily stretches at 20 for my low back. Now people ask me if I used to be a gymnast or a dancer because I'm so flexible. It takes time and practice like anything. Start with what little you can do and build from that.

Learn how to better train your horse

You expect your horse to perform intricate, and physically strenuous activities and yet you won't go to the gym yourself? Hmm *cough*, hypocrite *cough*.

If you want to better understand the challenges your horse faces as an athlete you need to go to the gym regularly. If you want to better understand how to improve his strength, endurance, posture and performance you need to go to the gym.

Want to understand why hyperflexion / rollkur / LDR is so bad? Spend an hour stretching one muscle while doing cardio and you'll understand why. Want to understand why collection is so physically demanding? Go mimic those collected movements at the gym, carrying weights, after you've done all your warm-up exercises and see how well you maintain proper cadence. Oh, and ask a friend to occasionally interfere with you like a rider would.

Want to understand why warming up, cooling down and stretching are so important to muscle health – go to the gym every day and you'll understand why. Want to understand why diet is so important, go to the gym while eating like crap. Want to know why weekend-warrior trail rides are so damaging? Don't go to the gym but do sign up to do a marathon and you'll understand.

What's your excuse?

I've heard all kinds of excuses over the years. Not enough time, don't know what to do at the gym, the gym is boring (they'd rather muck stalls), riding horses is physically taxing enough, they've got an old injury preventing them from doing x, y, z, etc.

My excuse is I broke my neck this last fall. Oh, and I have an old injury to my low back, my ankle, I have arthritis developing in my hands (to be expected after a taxing career in massage therapy) and of course I don't have time.

• Make time. You expect your horse to perform then you need to step up to the plate and stop making childish excuses.
• If you're dealing with an old injury, do what you can as you can do it.
• If you aren't sure what to do consider starting out by going to a few classes at your gym. If those aren't your cup of tea take a couple personal training sessions to become more familiar with the machines and setting up a workout plan. Most gyms offer an introductory personal training session for free when you sign up, and will also walk you through the equipment and how to use each one if you ask.
• Still not sure what to do? The internet has a plethora of resources to give you workout ideas. Do a couple google searches to get some ideas of exercises you feel comfortable trying. The more you experiment within your comfort zone the easier it will become to try new exercises.
• Try a little of everything. Try different classes – zumba, boot camp, step, spin, etc. When you do cardio don't limit yourself to the treadmill. Try the elliptical, climb stairs, jump rope, change it up every time. Try free weights, try the weight machines, do exercises that use only your body weight for resistance. Try out an HIIT routine once in a while to see how you like it. Ask someone at the gym if you can shadow one of their workouts.
• Talk to everyone you can at the gym. Developing social relationships helps keep you motivated to go back to the gym, and also gives you an opportunity to gain workout partners. Without friends at the gym it becomes too easy to slack off and stop going.
• Get some formal workout clothes. Seriously. This isn't about being superficial or trying to look good at the gym. It's about having the appropriate tools for the task. If you wear specific clothes to go riding, then you should wear specific clothes at the gym. Get a couple comfortable sports bras or you'll use that as an excuse not to go. Get workout pants that stretch and breath or you'll use that as an excuse not to go. Get a new pair of shoes and throw out the sneakers you've been trodding about in for the last decade (really, you don't have to try denying it). Your feet will thank you!
• Commit to something realistic. If you are just starting out commit to 2-3 days a week at first. Don't set yourself up for failure, set yourself up for success. If you aren't use to eating healthy to support going to the gym, commit to eating healthy 4-5 days a week and give yourself some room to cheat.
• HYDRATE. If you don't want muscle ache for days after working out, hydrate. You should be drinking at least half your body weight in ounces of water every day, plus more depending on your workout. If your pee isn't clear, drink more water. If you're feeling tired in the middle of the day, drink more water. If you're having a hard time concentrating, drink more water. Yes, you might be peeing quite often in the beginning but omg it isn't the end of the world.
• Track your fitness. This really does help. I like to track my steps every day with a FitBit. I also track my workouts on bodybuilding.com. You don't have to be this committed, but tracking even one thing can really help you see your progress more clearly and keep you motivated.
• Take video of you riding every month. Take a “before” video to compare to each subsequent video. You can see how your gym routines are improving your rides.

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