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Female weightlifter working out in the Summer time

With longer days and warmer weather on the horizon, now is the perfect time to kickstart a fitness program. In this guide, we’ll explore summer body workout tips and smart strategies to get in shape for summer and achieve your fitness goals.

Cardio is essential for your heart and lungs, but nothing compares to weight training if you want a strong and toned summer body. Mixing up cardio and strength training is the sweet spot.

Keep reading for tips on how to get fit for the summer and find out how the right weightlifting gear can help you get the most out of each workout.

Summer Fitness Tips

Here are some tips to help you start and stick with a program and take care of yourself while doing it.

Find a workout buddy or group.

Exercising with others not only can help keep you accountable—it’s just more fun. Whether it’s a friend, family member, or a weightlifting group at the gym, having someone by your side can help you stay consistent with your workouts and keep you motivated in those moments you feel like throwing in the towel.

Set goals and track your progress.

Set clear fitness goals for yourself and break them down into manageable steps. Whether it’s increasing your endurance or lifting heavier weights, having a plan in place will help you stay focused and motivated. Tracking your progress along the way allows you to celebrate your achievements and adjust your plan as needed.

Roll with your biorhythms.

You’re not going to last very long trying to work out at the crack of dawn if you’re not a morning person. Conversely, if you’re tucked into bed by 9 or 10 o’clock every night, exercising after work is going to feel like one more slog you need to get through. Schedule workouts when you’re at your energetic prime.

Clean up your diet.

Fuel your body with nutritious foods that provide the energy you need to power through your workouts and stay active all summer long. Incorporate plenty of fruits, vegetables, lean proteins, and whole grains into your meals, and limit processed foods and sugary snacks.

Drink water.

Hydration is key, especially during the hot summer months. Dehydration can sneak up on you. If you suddenly feel desperate for water or wake up thirsty in the middle of the night, you’re already dehydrated. Drink plenty of water throughout the day to stay hydrated and replenish fluids lost through sweat during exercise with a no-sugar electrolyte drink. 

Listen to your body.

Male weightlifter getting fit for Summer using Versa Gripps

Pay attention to how you’re feeling during and after exercise and adjust your workouts accordingly. If you’re tired or sore, take a rest day or do a lighter workout to give your body the time it needs to recover. If you’re struggling with grip fatigue during lifting sessions, get a pair of Versa Gripps to aid your workout.

Don’t beat yourself up.

It’s easy to fall off track, but don’t get caught up in negative self-talk. If you slip up for a couple days—or weeks—dust yourself off and start over. Unfair as it may be, it takes a lot of work to build muscle but very little time to lose it, so resume your routine as soon as possible.

7-Day Strength Training Workout Plan

This workout plan incorporates a mix of compound and isolation exercises using dumbbells, barbells, kettlebells, and weight machines to target different muscle groups. Each workout is around 30 minutes long.

Adjust weights according to your fitness level and strive to increase the intensity gradually over time. Use quality weightlifting grips, like Versa Gripps, to help you grasp the bar, so you can focus on mastering your form.

Always warm up before workouts and cool down afterward to prevent injury. Drink lots of water and boost your recovery after each workout with a nutrient-dense, high-fiber diet.

Day 1: Weights

Bench Presses: 3 sets x 8 reps
Dumbbell Squats: 3 sets x 10 reps
Single-Arm Cable Rows: 3 sets x 10 reps each arm
Triceps Extensions: 3 sets x 12 reps
Leg Presses: 3 sets x 10 reps
Dumbbell Lunges: 3 sets x 12 reps each leg
Barbell Calf Raises: 3 sets x 15 reps
Dumbbell Shoulder Presses: 3 sets x 10 reps
Russian Twists with Medicine Ball: 3 sets x 15 reps each side
Bent-Over Dumbbell Flys: 3 sets x 12 reps

Day 2: Rest or Light Cardio

Day 3: Weights

Deadlifts: 3 sets x 6 reps
Barbell Rows: 3 sets x 8 reps
Dumbbell Pullovers: 3 sets x 10 reps
Lunges with Dumbbells: 3 sets x 10 reps each leg
Calf Raises: 3 sets x 15 reps
Kettlebell Swings: 3 sets x 15 reps
Cable Crunches: 3 sets x 12 reps
Seated Dumbbell Shoulder Presses: 3 sets x 10 reps
Romanian Deadlifts: 3 sets x 8 reps
Barbell Reverse Lunges: 3 sets x 10 reps each leg

Day 4: Rest or Light Cardio

Day 5: Weights

Clean and Jerks: 3 sets x 5 reps
Lat Pulldowns: 3 sets x 10 reps
Seated Leg Curls: 3 sets x 12 reps
Barbell Curls: 3 sets x 8 reps
Pushup Rows: 3 sets x 10 reps
Romanian Deadlifts: 3 sets x 8 reps
Cable Chest Flys: 3 sets x 10 reps
Arnold Presses: 3 sets x 10 reps
Barbell Lunges: 3 sets x 10 reps each leg
Triceps Dips: 3 sets x 12 reps

Day 6: Cardio

Versa Gripps pro series being used in a Summer outdoor workout

Do 30-60 minutes of moderate to high-intensity cardio. Pick two or three activities. Some options include cycling, swimming, running, burpees, sprints, stationary bike, or sled push on a manual treadmill.

Day 7: Rest Day

Get the Right Gear

Whether you’re new to strength training or an experienced lifter, a good grip will help you get the most out of your weightlifting workouts.

Like hooks, gloves, and straps all in one, Versa Gripps are designed with proprietary no-slip grip technology to improve your mind-muscle connection during workouts. They’re made for all pushing and pulling exercises, so you can quickly transition between exercises without changing gear.

Versa Gripps help you flow through your workout and make the most of every minute. Find your perfect fit and train better.