Strength training ain’t just for powerlifters or bodybuilders.

Nope.

Not just about bulky men lifting bent bars, with biceps the size of your head.

Weightlifting is ideal cross-training for all athletes.

Some people seem to be skeptical about weightlifting, mainly because of the stigma associated with it i.e. a masculine activity for bulky blokes.

That’s just a stereotype.

Going to a gym and picking up a 5kg dumbbell can be intimidating for beginners. But we all have to start somewhere.

So if you decide to step into the gym, with the intention of becoming a better rider, make sure that you’re equipped with some basic knowledge.

Here are 3 tips for Horse-riders looking to get the most out of their lifting sessions:

1 - Plan With Goals in Mind

Don’t arrive at the gym looking for something to do. Set yourself up for success by planning your sessions. Create a list of exercises you’re comfortable with, initially. After that, push your boundaries to improve your strength.

Focus on your goals. Get advice from experienced lifters and trainers too, to decide what works best for you. Remember, what suits others may not be the optimal approach for you to achieve your goals.

For example, If your goals are to improve balance, strengthen your core and oblique muscles, plan exercises that require you to engage these muscles, like:

• Front barbell squats

• Shoulder barbell squats

• Pistol squats

• Walking lunges (with twist too), and

• Deadlifts, of course!

The same principle applies if you want to develop strength endurance, power or simply build muscle mass. So adjust your sets accordingly. 

Research form, and never be afraid to stick with the weight you can handle.

2 - Ease in to Weight-Training for Horse-Riding

If you have never had a regular lifting program before, start slow. A couple of workouts a week to begin, increasing the sessions and intensity gradually over time. EVery two weeks is a good benchmark.

It’s counterproductive to start four, five or even six sessions a week. You’ll be incredibly sore afterwards, and burnout or miss a week or two to recover. Just like Horse-riding the key to success is consistency, in the gym or the saddle.

3 - Focus on Form, not Weight

This is probably the most common mistake that many new lifters make. I’ve lifted for years, but always focus on my form, above all, to get the most out of every workout. So for every rep and set, think form-first.

Any weight-training exercise will increase your strength and it’s enjoyable too.

Final thought

Make weightlifting part of your weekly routine.  

I’d recommend starting with deadlifts and barbell squats, with no weight, just the bar. Trust me, you’ll soon feel an impact on your core stability and strength, both of which are vital for Horse-riding.

By the way - CDS Equine have a gym on-site!