Getting people to exercise regularly is no easy feat. Between busy schedules, the allure of sedentary hobbies, and the often-intimidating atmosphere of a gym, even the best intentions can falter. Personal trainers often find themselves grappling with client motivation and retention. But what if the solution lay outside the gym walls—quite literally? Outdoor resistance training is emerging as a powerful tool to not only tackle these challenges but also to provide a host of benefits for both clients and trainers.
Training outdoors doesn’t just offer a change of scenery; it creates an environment that feels inclusive, energising, and social. Research has shown that outdoor exercise can reduce stress, improve mood, and encourage more consistent participation. Add to that the growing prevalence of outdoor fitness equipment (OFE) in parks and public spaces, and you’ve got a ready-made playground for adults to improve their fitness.
Let’s take a look at a recent study that explored the effects of outdoor resistance training, its findings, and how personal trainers can use this information to enhance their offerings.
A Study on Outdoor Fitness: How It Was Conducted
The study, “The Effect of Resistance Training with Outdoor Fitness Equipment on the Body Composition, Physical Fitness, and Physical Health of Middle-Aged and Older Adults“, was an 8-week randomised controlled trial. It involved 149 participants aged 50 and above, all of whom were physically independent but had not engaged in systematic resistance training for at least a year. They were split into two groups: the Training Group (TG) and the Control Group (CG).
Participants in the TG completed two weekly sessions of resistance training using outdoor fitness equipment (OFE). Each session included 11 exercises such as leg presses, tricep dips, and chest presses, performed on machines that used body weight as resistance. Sessions were carefully structured with progressive overload, starting with one set per exercise in Week 1 and increasing to three sets by Week 4. Meanwhile, the CG maintained their usual daily routines.
To measure outcomes, researchers assessed body composition using DXA scans, muscle strength through maximal voluntary isometric contraction (MVIC) tests, functional fitness using the Timed Up and Go (TUG) test, and overall health via the Short Form 36 Health Survey (SF-36).
Key Findings
The results were compelling:
- Body Composition: The TG saw a significant decrease in fat mass and fat mass index, while lean mass index increased. In contrast, the CG experienced a decrease in lean mass with no change in fat mass.
- Physical Fitness: TG participants showed improved muscle strength in both arms and legs, better mobility in the TUG test, and faster walking speeds. Meanwhile, the CG saw declines in these areas.
- Health Quality: The TG also reported better physical functioning and role physical scores in the SF-36, while the CG experienced a decline.
Interestingly, the study found that middle-aged participants showed more pronounced improvements in body composition than older adults, although all participants benefited from the training.
Implications for Us
The study underscores the immense potential of outdoor resistance training as a valuable tool for personal training clients, particularly for those who may feel intimidated by traditional gym environments or find gym memberships financially prohibitive. Outdoor fitness equipment (OFE), often located in public spaces and free to use, offers an accessible and affordable alternative that can broaden the reach of personal training services. This accessibility makes it an attractive option for individuals who might otherwise shy away from conventional fitness settings, allowing trainers to engage with a more diverse demographic.
Beyond accessibility, outdoor resistance training delivers significant improvements in functional fitness, making it especially beneficial for older adults. The study demonstrated meaningful gains in mobility, strength, and lean body mass, which are crucial for maintaining independence and quality of life as people age. For older clients, such enhancements can translate into greater ease in performing daily activities and reduced risk of falls or injuries, positioning outdoor training as a vital component of fitness programmes aimed at healthy aging.
Moreover, exercising in an outdoor setting offers psychological and emotional benefits that can boost client motivation. Being surrounded by nature has been shown to foster a sense of well-being, reduce stress, and enhance overall enjoyment of exercise. These factors contribute to improved adherence, as clients are more likely to stick with programmes that make them feel good and align with their lifestyle preferences. By tapping into the unique advantages of outdoor fitness, personal trainers can create engaging, effective, and enjoyable experiences that meet the needs of a wide range of clients.
Boosting Revenue and Satisfaction
Group outdoor training sessions present an excellent opportunity for personal trainers to increase revenue streams. By training multiple clients simultaneously, trainers can charge lower individual rates while earning more per session. The study’s 92.75% attendance rate among TG participants suggests that clients are likely to commit to outdoor programmes, translating to better retention.
Moreover, group settings foster camaraderie and accountability, enhancing client satisfaction. Clients who enjoy their sessions are more likely to recommend their trainer to friends and family, creating a ripple effect of referrals.
Two Sample Workouts for Outdoor Groups
1. Functional Strength Circuit
Equipment Needed: Access to OFE with machines such as parallel bars, leg press, and chest press.
- Warm-Up: 5 minutes of dynamic stretches and light cardio (e.g., walking or jogging).
- Circuit (repeat 2–3 rounds):
- Leg Press: 15 reps
- Chest Press: 15 reps
- Air Walker: 1 minute
- Tricep Dips: 10–12 reps
- Rotator Cuff Wheel: 12 reps per arm
- Rest: 2 minutes between rounds
- Cool-Down: 5 minutes of static stretching, focusing on major muscle groups.
2. High-Volume Fat Burn
Equipment Needed: Minimal—body weight and a few resistance bands.
- Warm-Up: 5 minutes of marching in place and arm circles.
- Workout:
- Resistance Band Rows: 12 reps
- Squats: 15 reps
- Step-Ups (using park benches): 12 reps per leg
- Push-Ups: 10–12 reps
- Plank: Hold for 30–60 seconds
- Rest: 1–2 minutes between sets
- Repeat the circuit 3–4 times.
- Cool-Down: Gentle stretching.
Outdoor resistance training offers an innovative, inclusive, and effective approach to fitness. The study discussed above demonstrates its potential to improve body composition, strength, and overall health, especially for middle-aged and older adults. For personal trainers, the benefits extend beyond client results—outdoor group sessions can increase revenue, attract a broader clientele, and improve retention.
By incorporating outdoor fitness programmes into their repertoire, personal trainers can not only diversify their offerings but also help clients enjoy the fresh air, social connections, and tangible health benefits of training outdoors. It’s time to take fitness outside—and reap the rewards.
Reference:
Marcos-Pardo, P.J., Espeso-García, A., Vaquero-Cristóbal, R., Abelleira-Lamela, T., & González-Gálvez, N. (2024). The Effect of Resistance Training with Outdoor Fitness Equipment on the Body Composition, Physical Fitness, and Physical Health of Middle-Aged and Older Adults: A Randomized Controlled Trial. Healthcare, 12(726). Click here to review the full research article.
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