Vacation Trends 2025: How to Stay Fit Before and During Your Trip

Pre-Vacation Goals

The first shift is in pre-vacation fitness goals. Earlier, people would crash diet or overtrain just to ‘look good’ for a trip. Now, the focus has shifted to feeling strong, energetic, and confident. I always tell my clients: don’t train for a body type, train for how you want to feel while you're away—whether that’s hiking, walking long streets, or simply feeling relaxed in your skin.

Train for Adventure, Not Just Aesthetics

Strength-based workouts like barbell squats, walking lunges, and core-focused movements are becoming popular pre-travel routines. They not only improve your form and posture for those vacation pictures but also help you handle physical activities like treks or long sightseeing days with ease. Pair this with recovery tools like ice baths (which we offer at Squat Up) and mobility sessions, and you’ve got a well-rounded routine that preps your body for both performance and rest.

Fitness That Travels With You

When it comes to staying active during a vacation, flexibility is key. Fitness in 2025 is all about movement that fits into your lifestyle—not the other way around. More travellers are swapping rigid gym sessions for creative alternatives—think hotel room bodyweight workouts, walking tours, sunrise yoga, or even fun, accessible sports like pickleball. These don’t feel like workouts, but they keep you moving, connected, and mentally refreshed.

Joyful Movement and a Kinder Mindset

The most exciting part? People are learning to be kinder to their bodies. Vacation fitness today isn’t about guilt or extremes—it’s about movement, joy, and energy. If you miss a day, that’s okay. If you’re walking 15,000 steps exploring a new city, that is movement.

The best fitness plan is one that travels with you—adaptable, enjoyable, and grounded in how you want to feel. So, this year, plan for a vacation that leaves you stronger—not just physically, but mentally too. And remember: staying fit doesn’t have to mean missing out. It just means moving with intention, wherever you are.

Myth-Busting: “I Don’t Want to Look Bulky”

One of the biggest myths I still hear is, “I don’t want to look bulky.” But the truth is, women don’t produce enough testosterone naturally to build massive muscle the way men do. What weightlifting does build is lean muscle, which helps create that toned, sculpted look.

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Better Posture, Less Pain

Posture is another underrated win. Many women spend hours sitting at desks or on their phones, which contributes to rounded shoulders and lower back issues. Strength training—especially exercises that target the back, core, and glutes—helps realign posture, reduce pain, and improve body awareness.

Image Courtesy: Freepik

Lifting for Longevity

And then there’s longevity. As we age, we naturally lose muscle mass and bone density—especially post-menopause. Regular strength training helps maintain muscle, strengthen bones, and prevent injuries, making it one of the most important long-term investments in your health.

At Squat Up, we encourage women of all ages to embrace the weight room—not with fear, but with confidence. You don’t need to lift the heaviest weights or train like an athlete. You just need to start. Whether it's dumbbells, resistance bands, or your own bodyweight—every rep is a step toward strength that supports you inside and out.

In 2025, strength is no longer just about fitness—it’s a mindset. And women everywhere are finally lifting like they mean it.

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This article is authored by Maitri Boda, Fitness Enthusiast and Co-Founder of Squat Up.

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