After a few weeks of mince pies, chocs, cheese boards, turkey sandwiches and perhaps a cheeky yule log or two (oh, and let’s not forget the mulled wine… sparkling wine, any wine?), it’s safe to say many of us will be feeling a little sluggish as we tiptoe further into January. The post-Christmas blues can be real… but if you’ve overindulged a little bit, then so can the post-Christmas bloat! Luckily, it’s also a time of year when lots of people are focused on the year ahead. The ‘new year, new me’ environment offers the perfect opportunity for you to swap the snacks for sweatbands and get fit and ready for the competition season ahead. After all, spring will be much more fun if you’re not struggling with fitness and injuries!
In this blog we’re sharing a four-week fitness plan for horse and rider to get you motivated and moving. We’ll kick off with tips for you and hope that, whether you’ve been hitting the gym already this winter (well done, if so!) or prefer to hibernate by the fire, these tips will get you on the path to some positive changes. We’ll cover three key areas of human fitness: cardiovascular health to improve stamina, strength training to support your riding muscles, and Pilates to build a strong core and protect your back. The idea is to gradually build up your fitness levels over four weeks, combining all three types of training for a balanced approach.
Week 1: Start with the basics
Ease yourself in with gentle cardiovascular work and strength exercises. You could aim for three brisk walks or jogs and start incorporating bodyweight exercises like squats, lunges and knee push-ups. If you’re already fitter, instead of walking you can go for longer jogs and if you have access to a gym use a static bike or rowing machine. Work on your core strength with a short Pilates routine three or four times a week: even ten minutes a day can make a difference. Remember to focus on form and consistency rather than intensity when you’re starting out any new activity!
Week 2: Build up the intensity
In week two, increase your cardiovascular workouts by adding intervals of faster pace – that might be sprints on the bike or out running. Strength training can be progressed by adding more repetitions or holding positions for longer. Continue with your Pilates, paying attention to your alignment and breathing. If you have time, you can also try incorporating balance exercises to help with stability in the saddle!
Week 3: Mix things up
By now, you should notice your stamina and strength is improving. Introduce variety to keep things interesting – look out for local gym classes or try swimming if running isn’t your thing. Your strength sessions can include resistance bands or weights if you have them. Pilates can be extended to include more challenging core exercises, focusing on your back and posture to help your riding.
Week 4: Prepare for the season ahead
In the final week, your cardio sessions can be longer or more intense, and your strength exercises can include compound movements (where you use more than one muscle group at a time!), so combining planks with leg lifts. Pilates should now feel like part of your routine, and we bet you notice how much better your back feels! Try to maintain it through the season, as a strong core will make a noticeable difference when you’re riding, and a healthy back is essential for life in general.
Let’s talk horses!
Those are your tips to get you feeling fitter and stronger, but what about your equine partner? If your horse has been turned away since late November or the end of the last competition season, you’ll need to take it slow. Their pathway back to fitness will be more of an eight- to 12-week plan, starting with gentle hacks, walk work and plenty of time before you ask for gymnastic exercises and faster work.
For horses that have only had two or three weeks off, the approach can be a little different. They should have a baseline level of fitness, but you still need to ease them back in. Begin with walk and trot sessions and gradually introduce canter and pole work as their fitness improves.
Week 1: Gentle walking and stretching
Start with 20 to 30 minutes of walking under saddle each day, focusing on straight lines and gentle turns. Keep the pace steady and avoid tight circles. If possible, incorporate some walking up and down gentle slopes to engage different muscle groups. This week is all about reintroducing movement without overloading joints or muscles, so introduce trot work towards the end of the week.
Week 2: Introduce longer trot session
Continue with daily walking sessions, gradually increasing the time to 45 minutes. Introduce short bursts of trot on straight lines—aim for five to ten minutes of trotting in total, spread throughout the session. Monitor your horse’s breathing and recovery time and avoid trotting on hard surfaces or sharp turns to protect their joints.
Week 3: Build up strength and start pole work
By now, your horse should be ready to handle longer sessions. Increase the total session time to an hour, with up to 20 minutes of trot work incorporated. Begin adding gentle pole work to encourage hindleg engagement and build core strength. You can also start working on transitions between walk and trot to improve responsiveness and balance.
Week 4: Introduce canter and simple grids
If your horse is coping well with trot work, start introducing canter in short bursts. Focus on balanced, steady canter transitions rather than speed. Increase the variety of your pole work, incorporating raised poles or low grids to encourage your horse to lift their legs and engage their hindquarters.
Top tips for getting horses fit:
- Remember to include a warmup and cool down with every ride!
- Check your tack fits. Horses change shape when out of work and an ill-fitting saddle can cause problems.
- Introduce hill work if you can – walking up and down hills is great for building strength and stamina.
- Listen to your horse. If they seem tired or grumpy, ease off and adjust your plan. Fitness isn’t a straight line so never be afraid to give them an extra week!
By the time the middle to end of February rolls around, both you and your horse will be feeling fitter, stronger and ready to hit the competition season with confidence. So, dust off your trainers, saddle up and let’s get to work – good luck!