Can we have a rider fitness thread? I recently started taking my own fitness/strength more seriously and I’d be curious to know how others keep themselves in shape to be better in the saddle.
Yes! I have been trying to add steps and in general when working in the yard try to: walk purposefully, even jog up the hill to the house, lift a few heavy things an extra time or two…
But seriously, having two years away from horses my fitness has decreased tremendously, I am determined to do some regular fitness routine this winter. Too busy outside to work in anything extra for the summer. (or maybe too undisciplined)
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I love Dressage Rider Training. I know it has dressage in the name, but it applies equally well to any discipline and even non-riders. I started in January 2021 with DRT1 and I am about to start DRT5. There are three 20-minute videos for each of the 12 weeks per level — core strength, stretching/yoga and rider strength training. The exercises can all be done with body weight or you can add bands or weights with some if you want. I actually run through each week’s videos twice so I work out almost every morning. You have access to all of the videos so you can start, stop and repeat the levels on your own schedule. I started it to stay fit when I had to take a year off from riding. I got back in the saddle stronger than I had been before I stopped. It has actually made a huge difference in my strength and balance out of the saddle as well. I swear, I have no connection to the company, haha.
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Strength-wise, I do a 2-3 day split with lifting on non-riding days (1-day hitting hip flexors, hamstring quads, adductors, abductors; 1-day hitting shoulders and arms - I have to really pay attention to shoulders because of prior dislocations; 1 day as catch up if needed) with shorter floor work with pilates every day I lift as well. I should be doing more theraband work for my hip flexors but that doesn’t always happen. This summer has been off because I’ve been dealing with foot problems but I try to take a brisk 2.5-4 miles walk 4 times a week and 1-2 30 mn bike rides too. My horse is an hour away so if I’m riding, I don’t have time to work out the same day.
We put together a cheap home gym setup that helps immensely: an ancient elliptical, cheap bench, modular weights that go 3-52 lbs (so can’t max leg work but enough for muscle endurance work), a weight bar that accommodates the hand weights, a couple of mats, pilates wheel, and our most expensive piece- a peloton (purchased for my spouse, I use it far more).
(I’m also starting nutrition counseling with an RD because PCOS is playing havoc with my weight)
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I compete in Mounted Archery in the summer and fox hunt in the winter. I have a daily workout for 90 min I do first thing in the morning. I do it to stay fit for myself and my horses! However, I have only had time and energy for this much daily exercise since I retired in March of 2020. I truly enjoy riding (and life) more with the exercise first thing in the AM!
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I typically do 3 days a week, two days HIIT workouts and 1 day strength training with my personal trainer. I ride 1-3 times a week. I also walk the dog when I can but that’s only about 1/2 mile a day because of the heat and his sensitivity. 
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I walk about 90 min a day with the dog and have done a daily yoga practice for the last 600 days using YogawithAdriene. YWA is free on youtube and she has many, many practices. If yoga is new to you, maybe don’t start with yoga for equestrians…I like it because I can do it on my own schedule and I can choose a practice that fits with how I feel at the moment.
In the past, I also used to run, using the couch to 5k calendar.
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Yes, this! I got out of shape not going to the gym during covid, so I signed up and did DRT 1 back in January, and it was exactly what I needed to get back in the swing of fitness, and helped me pinpoint some asymmetries that were affecting my riding. Over the past few months I’ve been back at the gym doing kettlebells and elliptical machine 2x a week plus using the DRT exercises, then I run outside 1x per week, as well as riding two horses 4-5 days a week. DRT is open for enrollment now, with a new cycle starting on I think September 5, so I’m going to sign up for DRT2.
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In the last couple years I’ve been pretty serious about my fitness besides riding. I hike and/or trail run a lot - training for a 100K in December. I also strength train several days a week and have started rock climbing when I can
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Oh! I’ve seen ads for this but always thought it was more or less click bait. I will have to look into it!
I did DRT several years ago, really liked it, forgot about it. Must try it again.
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I try to do strength and flexibility work 3 days a week (when im not riding) on my Tonal machine. I ride 4 days a week and on the days I ride, I do a small flexibility/body weight exercise for about 20 minutes.
For about 4 months I was working with an actual riding fitness coach (The Strong Rider - Nardine Oakes) and it was fantastic. I can not rave enough about how much she helped me in the saddle with straightness and flexibility. Her program is pretty customizable but I did 3 days a week: 1 regular strength day, 1 tabata day, and 1 stretching/body weight day.
All virtual and coaching was done via Zoom or through videos I would take of myself and send to her via WhatsApp. I highly recommend her if you want to get into fitness for riding and dont know exactly where to start. She also does movement and riding audits to help create your program to your specific needs in the saddle.
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I do an hour of pilates reformer 3 days per week, then 1x Pilates for Riders (mat classes), and 1 something else (usually treadmill, TRX, or HIIT). I ride 3 days per week.
I used to do 4x weekly yoga, which made me stretchy but not stable. Since switching to pilates reformer, I feel much stronger and my chiro says I need fewer adjustments and am generally more stable.
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I have been terrible about working out since February 2020 when my COVID concern got real and my PT closed, but pre-COVID I did a modified version of The Rider’s Fitness Program with a personal trainer I loaned the book. Will definitely be following this thread!
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Do you feel like the tonal is worth the cost and installation? We’ve debated it when we finally buy then I worry about wanting to rearrange the workout space and not being able to since it’s bolted into the wall.
I do actually think it’s worth it. I say actually because when my husband suggested we get it I was highly skeptical of it and the amount we would use it. I ended up using it 3 days a week for over a year until I started with Nardine. I think that the Tonal makes working out and strength training really accessible for people who dont want to, dont have the time, or dont have the money to get an in person personal trainer. The system and programs on board are amazing and are great for all levels of fitness.
We had it installed in one room in our old house and had it re-installed in our new gym area in our new house. I think the install and uninstall process is annoying but if you have a gym space you arent planning on changing around much its not that big of a pain. It just has to go on a wall with enough space in front of it for you to do the exercises.
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Oh wow. I had never heard of Tonal, only Mirror. Has anyone tried the latter? I am looking at moving out of the City soon, and have zero desire to go back to the gym.
I’ve been using the Peloton app (and recently the Guide) since 2019. I have a spin bike that I occasionally use it with, but it’s mostly the running, strength, and yoga content for me.
It’s made a huge difference for my fitness, even as someone who regularly went to the gym and ran a few half marathons - consistent, steady increases in my pace and strength.
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I borrow my SOs Iron Neck which is a weird device that strengthens your neck three times a week. I think I started out of boredom during Covid but I found it made a difference to my work related neck stiffness so I kept doing it. I got shot off like a bullet by a really dirty stopper recently and hit the ground hard and it made a huge difference, no neck pain, no whiplash and my head never touched the ground despite me getting slammed on my side so hard that I couldn’t breathe for a bit. I’m a believer!
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Can you tell me more about this? I have cervical dystonia and a neck like a noodle. I have exercises my PT gave me, which help. What seems to be helping even more are things she told me not to do-push ups and planks, for example.
