'CUT OUT AND KEEP', THE HOTEL GYM

Have you been reading the CUT OUT AND KEEP series? We've already had stretches for gardeners and golfers and as we head into the the summertime I thought you might like a quick guide to using a hotel gym without feeling like a wally.

Stay Strong on the Go: Making the Most of Your Hotel Gym

Whether you're traveling for business, visiting family, or enjoying a well-earned vacation, maintaining your fitness routine can be a challenge. Fortunately, many hotels today come equipped with surprisingly well-stocked gyms—often open 24/7 and just a lift journey away. With this guide and a willingness to try something new, your hotel’s fitness centre can be a powerful ally in supporting your health, strength, and vitality on the road.

I've designed this for active adults who want to stay strong, flexible, and energized while away from home. You don’t need to be a gym enthusiast to make the most of these facilities; just a little confidence and a handful of easy-to-use machines or exercises can go a long way.

First Things First: Set Realistic Intentions

Your hotel workout doesn’t need to be intense or time-consuming. Aim for 20 to 40 minutes, 3 to 5 times per week. Focus on maintaining strength, flexibility, and cardiovascular health, rather than pushing for personal records. A gentle session that gets your body moving can work wonders for your circulation, energy, and mood.

Safety First

Always start with a brief warm-up to increase blood flow to your muscles. Walking on the treadmill or rowing for five minutes at a comfortable pace can prepare your body for exercise and help prevent injury. Also, make sure to stay hydrated and listen to your body—discomfort is okay, pain is not.

Eleven Easy Exercises & Machines to Try

Here are eleven user-friendly machines or exercises commonly found in hotel gyms. They’re safe, simple to use, and effective for maintaining overall fitness. CLICK HERE to download the pdf

Treadmill – Walking or Light Incline

Walking remains one of the best exercises of all. It supports cardiovascular health, strengthens the lower body, and improves balance. Most hotel treadmills have safety rails and easy-to-use settings. Start at a flat level, then gradually increase the incline if you feel confident. A 20-minute brisk walk is often enough to boost energy and mood.

Tip: Check whether the treadmill is measuring in miles or km per hour. 6 kmph is a brisk walk, 6mph is a full-on run!

Recumbent Bike – Comfortable Cardio

Unlike traditional upright bikes, recumbent bikes offer back support and a more ergonomic seated position, making them ideal for older users. They provide low-impact cardiovascular exercise that’s easier on the knees and hips.

Tip: Set the resistance low at first and pedal steadily for 15–30 minutes while reading or listening to music or a podcast.

Resistance Bands or Cable Machine – Seated Row

Many hotel gyms have a cable machine or resistance bands that can be attached to a low anchor. The seated row is excellent for posture and upper-back strength, which helps counteract the effects of long hours spent sitting.

Tip: Sit upright, pull the handles toward your chest, then slowly release. Start with 2 sets of 10–12 reps.

Leg Press Machine – Lower Body Strength

The leg press machine is a controlled way to build leg strength without stressing the knees. It mimics a squat but with back support, making it safer for those with joint concerns.

Tip: Adjust the seat so your knees are at a 90-degree angle. Use light weight at first, and press through your heels—not your toes.

Stability Ball – Core Balance Work

Some hotel gyms include a large exercise ball, also called a Swiss ball. Simply sitting on it for a few minutes engages your core muscles.

Here are four simple and effective Swiss ball exercises to try:

• Seated Balance Hold: Sit tall on the ball with feet flat on the ground, hip-width apart. Engage your core and try lifting one foot a couple of inches off the floor for 5–10 seconds, then switch. This gentle challenge trains your deep stabilizing muscles.

• Seated Twists: While sitting on the ball, clasp your hands in front of your chest and slowly rotate your torso side to side. This improves spinal mobility and strengthens your obliques.

• Wall Squats with Ball: Place the ball between your lower back and a wall. Take a small step forward, then bend your knees to lower into a gentle squat while keeping your back supported by the ball. Press through your heels to stand. This is an excellent way to strengthen legs while protecting the knees and back.

• Pelvic Tilts/Bridges: Lie on your back on a mat with your feet resting on the ball and knees bent. Gently press your hips upward into a bridge position, hold for a few seconds, then slowly lower. This strengthens your glutes and hamstrings while engaging the lower back.

Tip: Always make sure the ball is on a non-slip surface. Hold a wall or stable surface for balance if needed.

Dumbbells – Bicep Curls & Shoulder Press

Many hotel gyms offer a selection of light dumbbells. These are perfect for upper-body exercises like bicep curls and shoulder presses, which help maintain everyday strength for tasks like lifting groceries or reaching shelves.

Tip: Choose a weight you can lift comfortably 10–15 times. Focus on controlled, smooth movements plus that perfect Pilates posture!

Pilates Mat – Stretching or Floor Exercises

Flexibility and joint mobility are key to staying active and injury-free. A few minutes of stretching on the mat can loosen tight muscles and improve your range of motion.

Try: Cat-cow stretches, seated forward bends, or gentle spinal twists. Even better, set your phone up to play a workout from the video library and wow everyone with your Pilates Pep.

Elliptical/Cross Trainer – Full-Body Cardio

If your hotel gym has an elliptical, give it a try. It’s low-impact and works both the upper and lower body without pounding the joints. The smooth, gliding motion is ideal for a comfortable cardio session.

Tip: Hold onto the stationary handles for balance when getting on, and go slow at first until you find your rhythm.

Making It a Routine

Bring a pair of comfortable shoes, a refillable water bottle, and perhaps some music or a fitness podcast. Aim to make exercise part of your travel routine—just like brushing your teeth or reading before bed. And remember, something is always better than nothing. Even 10–15 minutes of movement can enhance circulation, support sleep, and elevate your travel experience. 

Final Thoughts

Staying active while traveling doesn’t need to be difficult or intimidating. With a little planning and the right mindset, your hotel gym can become a convenient and empowering resource. You’ve worked hard to build your health—keep it going strong, wherever you roam.