The winter is a hard season for many equestrians.
Cold barns, fewer daylight hours, unpredictable weather, holiday distractions — suddenly you go from riding 4–5 days a week consistently to squeezing in whatever time you can get.
And when saddle time drops and the hustle of the season builds - aches and stiffness start creeping in.
Your hips feel tighter.
Your feel sluggish.
Riding, even less frequently starts to feel like more effort.
The good news? Winter can be one the best seasons to rebuild strength, address imbalances, and set the foundation for a better riding year ahead. But your routine HAS to be realistic.
Here’s how to do it.
Before you dive into a winter workout plan, you need a clear picture of where your body is right now. Most riders skip this step and jump straight into random Instagram influencer workouts — which leads to burnout, inconsistency, or overtraining the wrong things.
Baseline strength testing should assess:
Core stability → the foundation of posture and balance
Hip strength → shock absorption, alignment, and your entire position
Shoulder stability → rein control, posture, and endurance
Grip strength → overall wellness + longevity
This isn’t about hitting specific numbers — it’s about understanding how your body is functioning right now so you know what to focus on to make the most out of your training.
You can get baseline testing through a qualified strength coach or physical therapist (like me!) - but you can also do your own self-assessment (if your body is relatively sound) to just track your initial numbers with:
✔ Max number of bodyweight squats in 30 seconds
✔ How many single leg calf raises can you do?
✔ How long can you hold a plank for?
✔ How long can you balance on each leg? Eyes open? Eyes closed?
And if you want more specifics than this- reach out! We can go through that and SO much more to get you some starting data points that are key for equestrians so you can track them and stay motivated.
Workout routines, regardless of the season, must pass one test:
👉 Will you actually do it?
If your plan is the PERFECT plan but takes 60 minutes and requires 100% motivation every single time, it will not get done.
Here’s what does work:
Efficient, focused workouts reduce friction and make consistency easier — and that consistency translates into real strength. On those low motivation days- see if you can convince yourself to do ONE movement for a few sets - and assess how you feel after. Often times that leads to you completing more than you thought you would but it's easier to digest!
Your programming should support:
Core endurance
Squat + Hinge pattern
Push and Pull pattern
Single-leg balance and rotational strength
These areas help you stay balanced, reduce injury risk, and keep your body ride-ready even when time in the saddle is limited.
More than that is great — but let's keep things achievable this winter.
Fewer than that and riders tend to lose strength quickly.
It's so much harder to get yourself to the gym when it's cold and miserable out. So focus on things you can do that are accessible to you at home with the equipment you have! Bands, dumbbells, and bodyweight movements go a long way.
The PNW winters are often gloomy, wet, and uninspiring - and full of mud. So instead of trying to go ALL-IN to your new strength program and find that you burn yourself out.... let's talk about how to make more movement a habit in your life.
If you find it difficult to get your full workout done- break it down!
-Try pairing your workout with a habit you already do regularly like brushing your teeth or making coffee - ever try doing a set of calf raises while your coffee brews?
-Add in some movements pre/post ride! If you're already at the barn, you're already bundled, just add a few movements into your routine either before or after you ride.
-Lower the barrier- not sure why you can't stick to a plan? Try lowering the bar - and give yourself a win. Maybe you want to do a full workout , but you got two exercises in and then your kiddo needed you. Let's try to hit 2 exercises instead and make that a win. Your brain will be much happier when you hit the full workout one of these days.
There are NO RULES when it comes to finding time in your day to get a workout done.
Everyone talks about how January 1st is the PERFECT time to start a routine. But what if your new routine started today? What if it started on a Wednesday? The day does not matter - you can start today and get a head start on the New Year.
Baseline Testing now means that you:
→ train through winter
→ retest in February/March
This gives you clear insight in the spring about:
What’s improving
What needs more attention
How your body is adapting to winter training
What to focus on as summer show season approaches
Traditional sports do this every season - consistently. It's time riders do too.
Winter is not the time to give up on your strength — it’s the time to quietly build it up to start 2026 stronger than ever.
A clear baseline, a simple plan, and consistent small habits can completely transform how you feel in the saddle come spring.
Winter is when stronger riders are made.
Not sure where to start? Let's chat!