How is Gardening a Great Workout?!

Think you need a gym to get a good workout? Think again. Your backyard might just be your new favorite fitness space.

Gardening isn't just about pretty flowers and fresh vegetables—it's also an incredible way to build strength, boost endurance, and sneak in some functional fitness without ever picking up a dumbbell.

Let’s dig into how your time in the garden can double as a full-body workout.

 1. Warm-Up in the Wheelbarrow Lane

Before you start lifting bags of soil or yanking weeds, take five minutes to warm up. March in place, circle your arms, and do a few gentle twists. Think of it as prepping your body for a mini workout.

Bonus tip: Push a loaded wheelbarrow for a few laps around the yard. It’s like a farmer’s carry with wheels—hello, core and shoulder strength!

2. Weed Your Way to Stronger Legs

Squat to pull weeds instead of bending from the waist. Not only does this protect your back, it fires up your glutes, quads, and hamstrings.

Try a set of:

·       10 squats while weeding one row

·       Step to the side (lateral lunge), weed, and repeat

It’s a garden version of leg day.

 3. Rake & Hoe for Arm Definition

Raking, digging, and hoeing are fantastic for your arms, shoulders, and back. Use both sides of your body to stay balanced, and control your movements to engage more muscles.

Think of each motion as a rep. Set a timer for 5 minutes, and challenge yourself to keep moving with purpose. You’ll feel it in muscles you didn’t even know you had.

4. Stretch Among the Sunflowers

Gardening often puts your body in awkward positions. That’s why it’s the perfect opportunity to add mobility and stretching to your routine.

Pause every 20 minutes to:

·       Do a forward bend (great for hamstrings and back)

·       Stretch your arms overhead

·       Roll your shoulders

You'll feel less stiff at the end of your garden session—and more energized overall.

 5. Lift Like You Mean It

Carrying watering cans, moving pots, and lifting soil bags builds real-world strength. Just be mindful of your form.

Tips for lifting safely:

·       Bend your knees

·       Engage your core

·       Keep the load close to your body

Treat each lift as if it were a deadlift at the gym—because it is!

6. Cool Down & Celebrate Your Progress

After a good hour of gardening, your heart will be pumping, your muscles will be pleasantly tired, and your soul will feel full.

End with a tall glass of water, a few slow stretches, and a moment of appreciation for both your garden and your body.

Why This Matters

At 46 64 Fitness, we believe that fitness should fit your life. You don’t need to set aside hours at the gym—you just need to move with intention. Gardening is a beautiful blend of functional fitness, mindfulness, and joy.

So next time you grab your gloves and shovel, remember: you're not just growing plants. You're growing stronger, healthier, and more grounded—one garden bed at a time.

Want a personalized program that fits your lifestyle?We specialize in online training programs for women 46–64. Whether you’re in the gym, in the garden, or on the go, we’ve got a plan for you.

🌐 www.4664fitness.comMessage us to get started today!