Top 8 Gym Exercises to Stay Trail Ready

Your Guide to Functional Fitness

As seasoned off-road adventure riders, we know the thrill of the trail doesn’t come without its physical demands. Navigating rocky paths, wrestling a fully loaded bike through mud, or standing on the pegs for hours at a time: it all takes strength, balance, endurance, and mobility. The good news? You don’t have to be 25 to ride like it. With the right gym routine, you can stay fit, agile, and trail-ready well into your golden years.

Disclaimer:
The information provided in this article is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or other qualified healthcare provider before beginning any exercise program, especially if you have any pre-existing medical conditions or concerns. The authors and publishers of this content are not liable for any injuries, health issues, or other complications that may result from attempting any of the exercises or activities described herein. Participation is at your own risk.

Here are the top 8 gym exercises to help keep you riding strong:

1. Deadlifts (With Light to Moderate Weight)

Why: Builds core strength, glutes, hamstrings, and lower back — essential for standing on the pegs and lifting your bike if needed.
Tip: Focus on form, not heavy weight. Aim for sets of 8–12 reps with good posture.

2. Farmer’s Carries

Why: Strengthens grip, forearms, shoulders, and core — all crucial for holding onto the bars over tough terrain.
How: Grab a pair of moderate dumbbells and walk slowly for 30–60 seconds at a time.

3. Leg Press or Goblet Squats

Why: Strong legs mean better control when maneuvering the bike or when riding in a standing position.
Pro Move: Try goblet squats if you’re comfortable — they also work your core and improve balance.

4. Cable Woodchoppers

Why: Great for building rotational strength and stability — helpful when leaning the bike through turns or reacting quickly.
Tip: Perform slow, controlled reps on both sides.

5. Plank Variations

Why: Core stability is king for ADV riding. Planks build endurance in your midsection and back.
Try: Standard planks, side planks, or planks with alternating arm lifts to mimic trail body movement.

6. TRX Rows or Lat Pulldowns

Why: Strong back and shoulders reduce fatigue when standing or riding for long hours.
Note: TRX rows add a balance challenge if you’re ready for it.

7. Stationary Bike Intervals

Why: Keeps your cardio sharp without pounding your joints. Intervals mimic the stop-start energy demands of trail riding.
How: 30 seconds hard, 90 seconds easy. Repeat for 15–20 minutes.

8. Balance and Mobility Drills

Why: Balance isn’t just for the bike — it’s also key to preventing injuries.
Exercises: Single-leg stands, BOSU ball squats, or dynamic stretches like leg swings and hip openers.

A Few Extra Tips for Senior Riders:

Warm up properly – even just 10 minutes of mobility work makes a big difference.
Recover smart – more mature muscles need time to bounce back, so don’t skip rest days.
Train consistently but don’t overdo it – 2 to 3 focused gym sessions per week go a long way.

Final Word
Off-road riding isn’t just about horsepower, it’s about rider power. With a gym plan that supports strength, endurance, and flexibility, you’ll stay confident and capable on the trails for many rides to come. Get in the gym now, so you can stay on the pegs longer later.

-Kevin Cave