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Strengthening exercises using an outdoor gym

Many parks have outdoor gym facilities which are free to use and can be great place to help maintain and improve your strength.

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Being outdoors can also boost your mood and have a positive effect on improving mental health. The gym equipment is easy to use, but often people can feel unsure of where to start. 

Follow the upper and lower body routines on this page to help you get started. 

Exercises to strengthen your upper body

Photograph of a woman using a chest press at the park

Chest press

  1. Sit comfortably on the equipment with your back against the plate
  2. Ensure your knees and hips are at 90 degrees, feet are hip-width apart, arms out and elbows pointing sideways and up
  3. Push out to feel the chest, upper back and arm muscles working
  4. Straighten your arms to a comfortable distance, but avoid locking your elbows
  5. To start, try doing the exercise for 10-15 repetitions, and 2 sets of the exercises
  6. As you get stronger, you can gradually increase the number of repetitions and sets until you can feel your muscles start to fatigue.

This exercise can strengthen the muscles in your upper body and may help with some neck and shoulder conditions.

Photograph of a woman using a shoulder press at the park

Lat pull down

  1. Sit comfortably on the equipment with your back against the plate and keep your feet hip-width apart to help support you
  2. Keep your upper back relaxed and against the plate, put your arms around the bars and pull down slowly
  3. To start, try doing the exercise for 10-15 repetitions, and 2 sets of the exercises
  4. As you get stronger, you can gradually increase the number of repetitions and sets until you can feel your muscles start to fatigue.

This exercise can improve your upper body and upper back strength, and may help with some neck and shoulder conditions.

Exercises to strengthen your lower body and trunk muscles

Photograph of a woman using an oblique machine at the park

Obliques

  1. Step on to the circular plate, using the bar to support you
  2. Ensure your arms are at a comfortable length holding the bars to keep you upright during the exercise
  3. Twist your body to left and then to the right as far as you can manage
  4. To start, try doing the exercise for 10-15 repetitions, and 2 sets of the exercises
  5. As you get stronger, you can gradually increase the number of repetitions and sets until you can feel your muscles start to fatigue. You may also notice you are able to twist a bit further.

This exercise strengthens the trunk muscles (sometimes known as your core) and oblique muscles which may help improve general balance and mobility.

A woman on a leg press machine at an outdoor gym

Leg press

  1. Sit comfortably on the seat with your back against the plate
  2. Your knees and hips should be feet-width apart on the foot plate and place your arms by your side and hold on to the side bars for a relaxed position
  3. Start with pushing out until the legs straighten, avoid locking your knees
  4. To start, try doing the exercise for 10-15 repetitions, and 2 sets of the exercises
  5. As you get stronger, you can gradually increase the number of repetitions and sets until you can feel your muscles start to fatigue.
  6. You can then also challenge yourself further by holding a resistance band to work your arms
Photograph of a woman using a leg press and a resistance band at the park

This exercise strengthens the leg and glute muscles, as well as the trunk muscles, which are used to control the position. Strengthening these muscles has been shown to help with some hip and knee conditions. 

Important information

When exercising you should:

  • Wear comfortable clothing and shoes to exercise
  • Bring a water and a snack if needed with you to complete your routine and keep hydrated
  • Follow the instructions provided at the park for the specific gym equipment, it may vary from the equipment shown above
  • Take care when using additional equipment including resistance bands to avoid injuries
  • Adjust the number of repetitions and sets to your ability and how you are feeling. It can be more or less repetitions and sets than suggested above

If you have any injuries, or concerns about injury, discuss with your healthcare professional or physiotherapist before attempting any of the routines.

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Stronger My Way