fitness

Dear Readers, You’re in a Hotel Gym, What Do You Do? (Sam Wants to Know)

Sam B

I’m traveling for work again and spending time in hotel gyms.

Here’s what I did the other day for my hotel gym workout: 20 min run/walk on the treadmill for warm up. Then LifeFitness machines for lat pulldown (4 sets of 10 at 80), shoulder press (4 sets of 10 at 30) and chest press (4 sets of 10 at 40).

Then dumb bell chest flies with the 15s, rows with the 30s, farmers carries with the 30s, and reverse flies with the 10s (3 sets of 10 each.)

I’ve blogged before about the utter boredom of running on treadmills in hotel gyms and how I make it sort of fun and challenging. See Finding my inner Arnold in Peterborough.

I love Arnold on hotel gyms and workouts. “Someone on Reddit asked what it was like for me to train in hotel gyms or other unfamiliar gyms on the road,” Schwarzenegger posted. “The answer is: just like it is for you. There is no waiting to train until you have perfect circumstances. I improvise with whatever is available.”I walk in and my only rule is to keep moving, for a pump and cardio at the same time. Rest as little as possible. After an hour, you will feel fantastic and your muscles won’t know what hit them.”

Image description: Arnold working out at a hotel gym. In the left frame he's using the elliptical machine and in the right frame he's using a chest press machine.
Image description: Arnold working out at a hotel gym. In the left frame he’s using the elliptical machine and in the right frame he’s using a chest press machine.

There’s lots of resources out there. See this routine which is dumbbells only, which is often what you’ve got to work with, a treadmill and various dumbbells.

I’ve got a whole other thing, body weight exercises for in the room, for when there isn’t a gym at all.

How about you? What’s your go to thing to do when you’ve got a pretty basic hotel gym to work with?

Published by Sam B

Philosopher, feminist, parent, and cyclist! Co-founder of Fit Is a Feminist Issue, co-author of Fit at Mid-Life: A Feminist Fitness Journey, published by Greystone Books.

6 thoughts on “Dear Readers, You’re in a Hotel Gym, What Do You Do? (Sam Wants to Know)”

  2. I do pretty much the same thing as you, but focus as much as I can on free weights, since the cable machines (if they have them) are often not working properly.

    I learned recently that the owner of the Omni hotel chain also owns Gold’s Gym. The equipment is the same as what the gym uses, so it’s worth looking into what is standard for a hotel chain.

  3. First things first, I wipe down any equipment I will use. The last thing I need is to get sick on a trip. I like the elliptical, and any Cybex style pulley system for an all in one machine weight resistance. Sometimes I’ll use the dumbbells. I also don’t go full out, as I don’t want to be too sore whilst traveling. Another thing I like is to find a local yoga studio and do a drop-in class. A good stretch is just the thing to fix jet lag.

  4. Yes to wiping down equipment as Vicki says! I use the stationary bike and watch training videos on my phone, I like the Train with GCN videos, https://www.youtube.com/playlist?list=PLUdAMlZtaV13e3-rJq1W0O1kf2DVlslmC , because they have options ranging from spin classes to videos of biking in the Alps! And 20 to 40 minute options. Then I do sit ups, push ups, other core work. Finish with 10-15 minutes on elliptical listening to my music.

  5. I travel about ine weekend a month for work and atay in hotels. Treadmill it when it’s not ideal for running outside. Then, I have posted a few videos of HIIT and Pilates routines I can do in my room or the gym if there’s space.

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