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Maintain Your Physique on the Road: Hotel Gym Guide

Many lifters occasionally travel for work and are limited to gym hotel workouts. Most hotel gyms mainly have a bench, treadmills, dumbbells, and barbells. However, most weights are in the 40-50 lbs. range.


While these may not suffice for bulking and muscle hypertrophy, they are ideal for muscle retention. So, gym hotel workouts here and there with a meaningful recovery will enhance your fitness and deter muscle atrophy.


How to Maintain Your Physique on the Road


Think Ahead


There’s a pretty steep chance that you will have a vacation from time to time. One thing that should set you apart from the rest of the crowd is having a grounded strategy.


If traveling between cities, make sure you book hotels with a gym or spend your holiday in one. In this manner, you will easily stick to a solid fitness routine and optimize muscle retention.


Keep track of your calories


You may not be able to stick to your regular diet during vacations, but you should always do your best to eat healthfully. Be the one to outsmart the buffet!


Your objective is to add as little fat as possible. This means eating less or similar calories to what you usually spend during the day. Cut back on carbohydrates but increase lean protein and vegetable portions.


Daily protein is pivotal for the amelioration of muscle loss. While not clear-cut, each meal should have at least 15-30 grams of protein to support your physique.


In addition, cheat meals are rampant during vacations, and you want to eat these as little as possible. While the dopamine rush will be exhilarating, do your best to override the urge to splurge.


Have a Dynamic Training Focus


Right off the bat, the hotel gym can be tricky to navigate. Of course, there will be occasional weights, treadmills, and the like, but these may not be as niche and suitable for everyone’s targets.


Therefore, if weights are not sufficiently heavy, your objective should be to increase the rep and set count to make your muscles work!


Similarly, it would help if you intricately structured the gym hotel workout to enhance muscle retention. You should train as many muscle compartments as possible using both bodyweight and free weights.


Variation is essential, and the lack of appropriate instruments should not be an excuse not to work out.


Take Effective Breaks


The main reason for having a vacation is to ease off work and blow off steam. However, taking a break does not mean calling off your workouts altogether. Instead, it means a planned rest after working out. 


Competitive lifters know that there must be a time for recovery and reparation after consecutive hours of pumping iron and accumulating soreness.


After each routine, take some time off to simmer down. Remember that muscles grow best when they are well-rested – let the body repair sore muscles to enhance hypertrophy.


Don’t binge


Imbibing on alcohol does more harm to your muscles than you probably know. Besides being pro-inflammatory and damaging several other organs, overconsumption throws your hormones off balance. Studies show that alcohol causes a steep rise in estrogen while inhibiting testosterone facilitating muscle catabolism.


What Causes of Muscle Loss?


Muscle wasting is quite rampant during vacations. When you spend much time outside the gym, muscles typically waste away.


A recent study by The Harvard Institute identifies muscle wasting as a natural process following an extended period of muscle disuse. The endpoint is typically increased weakness, ineffective activation, poor balance, and reduced joint mobility.


So, how soon does muscle atrophy start? Depending on your current shape, age, and genetics, scientists estimate that muscle loss kicks in after two to three weeks of not using your muscles. However, some studies suggest that one week is all it takes to lose as much as 2 pounds of muscle.


Luckily, muscle atrophy can sometimes be fixed by adopting a healthy protein-rich diet.


How to Preserve your Muscle Mass


Muscle formation and breakdown determine muscle retention. 

When training, your cells consume energy from food, fat, and protein sources. So, the crucial point to understand is that it is possible to base your energy source on fat and food to preserve your muscle density.


Here’s how:


To lose only fat, you have to balance calorie intake versus expenditure. First, don’t apply weight-loss plans that are too restrictive, as you will use both fat and protein for energy. Second, give your body time to recover. Remember to limit calorie intake during these critical sessions. Third, adjust your body to what it can withstand and restructure accordingly. Too much and you enhance catabolism, while too little means fat buildup. Finally, be careful with supplements as not everything you will read is fact-based.


The Full Body Hotel Workout


Upper Body



Flat DB Bench Press


Grab a pair of dumbbells and lie on a flat bench with your arms by your chest. From this starting position, press the DB to the ceiling. Engage your shoulders, chest, and back. Lower and repeat.

Sets – 4

Reps – 10-12


Incline DB Bench Press


This workout is like the flat DB bench press but is executed with the bench set up at 30-45 degrees. It is vital for engaging the shoulder and the upper chest muscles to the last fiber.

Sets – 4

Reps – 10-12


Skull Crushers


Skull crushers are ideal for working your tricep muscle. To execute, grab two dumbbells, lie on a flat bench and extend your arms toward the ceiling. Bend at the elbows to bring the weight toward your head and continue lowering behind your head. Pause and press up to the starting position.

Sets – 4

Reps -8-12


DB Curls


Start by grabbing a pair of dumbbells with an underhand grip. Twist your arm so that palms face forward with elbows almost locking out. This is the starting position.

Flex at the elbow and bring the weight toward your chest. Pause at the top and return to starting position, and repeat.

Sets – 3-4

Reps – 8-10


DB Flys


Hold a dumbbell in each hand and lie on a flat bench. Extend your arms with dumbbells directly above you. Lower the weights in an arc motion until they align with your chest. Pause and press back to the starting position.

Sets – 4

Reps 10-12


DB Shoulder Press


Grab a pair of dumbbells on either hand and place them at shoulder level. Engage your core, chest, and back while you press toward the ceiling till your elbows fully lock. Return to the starting position and repeat.

Sets – 4

Reps – 8-12


DB Iron Cross


Hold two dumbbells and extend your arms in front of you. With feet hip-width apart, sink to the squat position. Start by pushing to the standing position while opening your arms into a T-shape. Return to the starting position and repeat.

Sets – 3

Reps – 8-10


Lower Body




To execute, stand with your feet shoulder-width apart behind a barbell. Bend and grab the bar. Push up by driving your hips forward while engaging your core and back. Lower under control and repeat.

Sets – 3

Reps – 6-8


Barbell squats


Place a barbell on your shoulder and position your feet shoulder-width apart. Brace your core and back and sink as if aiming for a chair. Descend until thighs are parallel to the floor, then drive back up.

Sets – 4

Reps – 8-12



DB lunge


Grab two dumbbells with a neutral grip and hold them by your hips. From this position, take a forward lunge. Ensure the toes of the leading leg are behind the knee and the thigh parallel to the floor. Drive back up and repeat with the opposite side.

Sets – 3

Reps – 8-12


Hip Thruster


Sit on the ground with a bench behind you. Rest a barbell above your hips – if you get a pad, place it between your body and hips.

Lean back and anchor your shoulders on the bench. Lift your hips off the floor and form right angles with your knees. Ensure your body is parallel to the floor. Squeeze your glutes at the top, then lower slowly.

Sets – 3

Reps – 8-12


Side Lunge


The side lunge can be executed with or without dumbbells. Typically, you stand with feet hip-width apart and take a side step followed by a lunge on the same side. You can use a single dumbbell (or two depending on your fitness level) to do the weighted version and repeat the same movement.

Sets – 3-4

Reps – 8-12


DB Single-Leg Romanian Deadlift


For this, you will need a pair of dumbbells. Hold one in each hand and stand with feet shoulder-width apart. Raise one leg while slightly flexing the other to activate thigh and glute muscles. Keep your back neutral and hinge at your hips until your upper body is parallel to the floor. Pause at the top and return to the starting position.

Sets – 4-5

Reps – 8-12


Jump Squats


Jump squats are great both for muscle building and working your cardiovascular system.

Start by positioning feet slightly wider than hip-width apart. Hinge at your hips and knee into the squat position. Once thighs are somewhat lower than parallel to the floor, forcefully contract glutes and thigh muscles to push into a jump. Control your landing and repeat.

Sets – 3-4

Reps – 8-15


Core and Back




Planks are the all-time favorite core workout. Maintaining the isometric contraction promotes ab muscles’ stability, strength, and activation.

Get to the push-up position, extend your legs and keep your spine neutral with abs engaged for as long as possible.

Sets – 3

Reps – 20-40 seconds


Bicycle Crunch


Lie on the floor, engage your core, and place your hands behind your head for remote support. Lift feet off the bottom, forming a 90-degree angle at the knees. Afterward, switch into a cycling motion while rotating your torso – your left elbow should touch the right knee. Alternate with the opposite arm and leg.

Sets – 3

Reps – 10-15


Russian Twists


Sit on the floor with feet extended in front of you. Slightly hinge backward at your hips and clasp hands together. Activate your core muscles and twist your torso around an axis – left, back to the center, left, and then back to the center. Repeat.

Sets – 3-4

Reps – 10-15


Dying Bug


Lie on the floor and extend your arms directly above you. Flex your hips and knees to 90-degrees – this is the starting position. Brace your core and back to stabilize the spine. Slowly, lower one arm while straightening the opposite leg. Push back up when almost touching the floor and repeat with the opposite side.

Sets – 3

Reps – 10-15


Long Lever Plank


Get into the same position you would on regular planks. Keeping palms in the same place, move your legs back until your body forms the long lever plank. Hold this position for as long as possible.

Sets – 3

Reps – 20-30 seconds





Have you been wondering how to stay in shape during your vacation? Or which are the best workouts to do in a hotel gym? Worry no more!


Consider the most crucial objective; promoting muscle retention – take action today. Even though this is the only opportunity you’ll have to ease some tension, you should make the most of it.


Have a clear goal in your workouts and eat right, and don’t forget to have fun!



Instantized Creatine- Gains In Bulk

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