Strength Training While Traveling: How to Lift Weights Abroad with Real Gym Equipment

ARE YOU COMMITTED TO YOUR STRENGTH TRAINING GAINS EVEN WHILE ABROAD?

Strength training while traveling presents unique challenges, especially for serious athletes committed to progressive overload and compound movements.

As someone who’s trained in over 36 gyms across 14+ countries, I’ve learned that packing the right specialized weightlifting equipment and knowing how to adjust on the fly can make all the difference between a frustrating experience and a productive heavy lifting session abroad.

Most travel fitness advice focuses on bodyweight exercises or workouts utilizing basic portable equipment. But what if you’re working toward specific strength goals that require heavy lifting?

This guide addresses the essential gym gear and considerations specifically for dedicated strength athletes who refuse to compromise their training while on the road.

From unexpected weight plate diameter variations to the absence of basic equipment we take for granted at home, here’s everything you need to know about serious strength training while traveling internationally.

What to Know Before Strength Training While Traveling

Beyond equipment, understanding how gyms differ internationally can prepare you for productive strength training sessions anywhere.

Plate Sizes and Injury Risk When Lifting Abroad

One of the most overlooked aspects of international weightlifting is the variation in weight plate diameters. If you’re accustomed to Olympic plates at your home gym, you might be surprised to find significantly smaller diameter plates in facilities abroad.

For deadlifts particularly, this means a lower starting position that requires greater ankle flexibility and proper form to prevent back injuries during heavy lifting. Consider stacking plates underneath your setup to elevate the bar to a height similar to what you’re accustomed to. Alternatively, adjust your programming to account for the increased range of motion these setups require while strength training abroad.

Adapting to Limited Equipment at Foreign Gyms

Be prepared for significant variations in weightlifting equipment selection between gyms worldwide:

Landmine Stations:
Many international gyms lack dedicated landmine anchors for strength training. Create your own by positioning two heavy plates against a wall corner and inserting the barbell end between them. For vertical movements (like presses), this works well, but for exercises requiring both vertical and lateral movement (like Cossack squats with overhead press), you’ll need to adjust your expectations or modify the exercise during travel workouts.

Stability and Medicine Ball Scarcity:
Stability balls and medicine balls are frequently missing from international gyms outside major fitness chains. When planning workouts requiring these tools, prepare alternative approaches. For stability ball hamstring curls, substitute with a towel-assisted sliding curl on a smooth floor or use a bench for hip thrusts instead. Medicine ball exercises can be mimicked using light dumbbells or weight plates for rotational movements and core work.

Kettlebell Limitations:
Kettlebells aren’t standard equipment in many international strength training facilities. Practice dumbbell substitutions for common kettlebell movements before traveling. For swings, clean and presses, and goblet squats, dumbbells can provide similar stimulus with slight technique adjustments for your weightlifting routine abroad.

Cable Machine Variations:
Don’t assume all cable setups are equal in foreign gyms. Some gyms may have cables fixed at certain heights or limited range adjustments. For example, if you can’t perform kneeling cable rows because the lowest setting is too high, tie an assisted pull-up band at the proper height. You can also substitute with bent-over dumbbell rows or inverted bodyweight rows using a barbell in a rack.

Understanding Weight Increments and Conversion

Beyond metric conversions, be aware that weight increments vary dramatically between facilities for strength training:

• Some gyms offer extensive dumbbell selections with 2.5kg/5lb increments (5kg, 7.5kg, 10kg, 12.5kg, etc.)
• Others may have large gaps, jumping from 5kg directly to 10kg, then to 15kg
• Many international gyms lack micro plates or dumbbells below 5kg/10lbs

This inconsistency can complicate progressive overload programs for weightlifting while traveling.

If you have a set of lightweight micro plates at home, you could consider packing them. It might seem strange to travel with weights, but honestly, they are quite small and lightweight and can be versatile if your strength program relies on small weight increases. Otherwise, adjust your rep schemes to compensate for larger weight jumps during heavy lifting sessions abroad.

Travel Tip: When doing the math, if you pack your own microplates at 0.25lb, 0.50lb, 0.75lb, and 1lb then that would add 5lbs total to your luggage.

Metric vs. Imperial: Avoid Training Errors

Most countries outside the US use the metric system, meaning weights will be in kilograms rather than pounds for strength training. To avoid miscalculating your working weights during international weightlifting:

• Remember that 1kg ≈ 2.2lbs
• Standard Olympic bars typically weigh 20kg (44lbs)
• Have a conversion app ready on your phone

Tracking your strength training workouts in both measurement systems can eliminate confusion and ensure proper progressive overload regardless of which country you’re training in.

Travel Tip: Be very careful with your math if you diligently track your progress. You don’t want an injury from lifting too heavy or get overly excited for an incorrect personal record.

How to Plan Your Gym Workouts While Traveling

Before traveling to a new destination, research available strength training facilities thoroughly.

How to Find Serious Gyms Abroad

While hotel gyms rarely cater to serious strength athletes, most cities have dedicated weightlifting facilities if you know where to look. Useful resources include:

• TrainAway app for discovering and accessing gyms worldwide (I like this option only if it allows me to pay by credit card; otherwise cash might be a little cheaper)
• CrossFit gym directories or type into Google Maps “CrossFit gym near InsertCityName. Even if you’re not doing CrossFit, I concur from experience that these gyms typically have quality strength equipment.
• ClassPass is another resource that can offer up “open gym” sessions. I went to 6 different gyms in Bangkok (including 2 CrossFit) by snagging FREE credits.
• Powerlifting forum recommendations by city
• Instagram location tags to find local weightlifting communities

Contact facilities in advance to confirm equipment availability and inquire about day pass options to avoid disappointment upon arrival for your strength training abroad.

Travel Tip: It might be frustrating to track down Facebook or Instagram contact information for the gym, and they may not respond. However, it’s worthwhile as opposed to showing up on site and realizing the gym doesn’t have what you need.

Scheduling Heavy Lifts Around Travel Plans

Consider your travel schedule when planning your strength training split. Heavy compound movements require significant recovery and are best programmed:

• At least 24 hours after long flights to allow for spinal decompression
• On days when you have adequate time for proper warm-up
• When you’ll have sufficient recovery time before activities requiring significant walking or standing

International travel can be particularly taxing on your body, making strategic timing of heavy lifting sessions even more important.

Why You’ll Need Extra Time in Unfamiliar Gyms

Expect to spend additional time during your first visit to any new international gym as you navigate equipment differences and develop creative solutions for strength training. Consider adding an extra 15-30 minutes to your weightlifting workout timing.

Before getting frustrated by missing equipment, use online resources to find alternative exercises that target the same muscle groups. Having a mental database of substitution movements for each major weightlifting exercise can save valuable vacation time and prevent training disruptions while traveling.

Travel Packing Guide for Strength Athletes

Before diving into specific weightlifting equipment, understand that every item you pack should earn its place in your luggage.

These recommendations focus on small, lightweight items that deliver maximum training benefit for strength athletes traveling abroad.

1. Assisted Pull-up Bands: Progression Tools You Can’t Count On

These resistance bands are essential for many serious strength athletes, whether you’re working toward your first unassisted pull-up or incorporating band-assisted training techniques. Unfortunately, these are frequently missing from gyms worldwide, and when present, they’re often stretched out or damaged.

A set of nested resistance bands with varying thickness takes minimal space in your luggage for international strength training. Additionally, these versatile tools can substitute for cable machines when those aren’t available. Consider brands that offer multiple tensions in one package so you have what you need for your level of exercise.

Travel Tip: You might be able to buy these abroad easily enough if you’re in need. Decathalon is a worldwide brand, especially in Europe. I bought my own set while on a trip to Turkiye since they’re heavily used in my new training program.

2. Weight Lifting Belt: Support That Travels

A proper weightlifting belt provides crucial trunk stabilization during heavy squats, deadlifts, and overhead presses. While many gyms abroad might have communal belts available, the quality, cleanliness, and availability vary dramatically.

But keep in mind, if you truly rely on a belt – the gym abroad may have zero options for your utilization (including the size you need)!

For travel strength training, consider a nylon belt with a quick-release buckle rather than a stiff leather powerlifting belt. Look for models from reputable brands like Schiek or Harbinger that can fold or roll up in your luggage without permanent deformation.

The ideal travel weightlifting belt should be firm enough to brace against but flexible enough to pack without consuming excessive space.

TRAVEL TIP: When purchasing a weightlifting belt, do NOT forget to confirm what size you need.

3. Deadlifting Straps: For When You Can’t Afford Grip Failure

When working at near-maximal loads during heavy lifting sessions, you don’t want grip strength to be the limiting factor. Deadlifting straps ensure you can focus on the primary muscles being trained rather than worrying about bar security.

These lightweight fabric loops weigh practically nothing, take up minimal space, and can be the difference between hitting your programmed weights or falling short during your travel weightlifting sessions.

Olympic, figure-8, or lasso-style straps all work effectively for strength training abroad; choose based on your personal preference and specific lifting style.

Bear Grip straps are known for quality (and I love mine). You can also get them with steel hooks.

4. Chalk Block: Superior Grip Without Liquid Restrictions

Nothing ruins a heavy deadlift or pull-up set like grip failure during strength training. While liquid chalk might be your preference at home gym, traveling with liquids creates complications with airline restrictions. A small piece of solid gymnastic or climbing chalk (the kind teachers use on chalkboards) provides essential grip improvement for weightlifting without any TSA concerns.

Many gyms around the world don’t provide chalk, so I always bring my own. A small piece can last weeks and fits easily in any corner of your luggage for consistent strength training abroad.

5. Microfiber Towel: The Multipurpose Strength Training Tool

A packable microfiber towel isn’t just for showering at hostels. This versatile piece of strength equipment can transform limited gym setups into productive weightlifting environments. Use it for towel landmine rows (wrapped around a barbell end), towel pull-ups (draped over a bar for grip training), or as padding for floor exercises when gym mats are unavailable.

When lifting abroad, a microfiber towel can substitute for a barbell cushion during heavy back squats, as many international gyms don’t provide this comfort item. Simply wrap it around the bar where it contacts your upper back and traps for added comfort during heavy squatting sessions while traveling.

Look for quick-drying antimicrobial options that fold down to pocket size but expand to full workout dimensions.

6. TRX Suspension Trainer: Portable Total Body Strength Solution

A packable suspension trainer like TRX provides incredible versatility when gym equipment is lacking during travel. While it requires an anchor point like a pull-up bar and enough space to fully extend, it delivers exceptional value for strength training with its small packed size.

Suspension trainers are invaluable for strength training while traveling, enabling exercises like rows, chest presses, pike push-ups, and various lower body movements when traditional weightlifting equipment isn’t available in foreign gyms. Look for travel-specific models that include door anchors for hotel room workouts when gym access is limited while traveling.

7. Deadlifting Shin Guards: Protect Your Shins When Pulling Heavy

When maintaining your strength training routine abroad, shin protection becomes essential as unfamiliar barbells with aggressive knurling can leave lasting marks or open wounds that compromise subsequent training sessions.

Deadlifting shin guards provide crucial protection while weighing just a few ounces and folding nearly flat in your luggage, making them an efficient addition to your travel weightlifting kit that won’t impact your packing space.

Neoprene, leather, or compression-style guards all provide effective protection during strength training abroad; select based on your pulling style and comfort preferences for consistent heavy deadlifting sessions.

These are my personal recommendation and I get nervous when I don’t use them for heavy deadlifts since my shins are very sensitive. Several companies also make combination shin/knee sleeves if you prefer comprehensive lower leg protection during travel lifting.

8. Protein Supplements: Maintaining Recovery During Travel

Maintaining adequate protein intake is crucial for recovery during intensive strength training while traveling, yet it can be challenging to adhere to a healthy diet on the road.

Consider packing:

• Single-serving protein powder packets that don’t require a bulky container
• Shelf-stable protein bars with at least 20g protein and minimal added sugars
• Collapsible protein shaker bottle that flattens for easy packing

Meeting your protein requirements (typically 1.6-2.2g per kg of bodyweight for serious strength athletes) becomes significantly more challenging when traveling across different food cultures. Having reliable protein sources packed ensures your heavy lifting sessions abroad won’t be undermined by inadequate recovery nutrition.

Find your favorite brand, buy in bulk, and pack before you leave home. It’s best to choose reputable brands (like RxBar, Quest, Clif, Larabar, Kind, and GoMacro). If you’re vegan (or prefer vegan products when you can, like me) then No Cow is a vegan great option!

Travel Tip: SERIOUSLY – Besides equipment, as I’ve traveled, I’ve noticed in various countries a severe limitation and difference with quality protein bars (as in not enough protein per bar, and too much sugar). Bring your favorites with you so you don’t have to begrudgingly settle.

For a comprehensive breakdown of travel-friendly supplements for strength athletes, check out my detailed guide: Ultimate Guide to Workout Supplements For Travel

FAQ’s About Lifting Abroad

How do I maintain proper nutrition for strength training while traveling?

Besides packing protein supplements, research local protein sources before arrival. Many traditional cuisines offer excellent protein options; learn key phrases to identify protein-rich menu items.

Aim for 4-5 protein servings daily to maintain muscle mass and recovery during intensive strength training abroad.

What’s the best way to transport weightlifting shoes internationally?

Wear them during travel if possible, as they’re typically bulky. If packing them, stuff the inside with socks and underwear to maximize space efficiency.

I personally love my Nike Metcon 9 for serious weightlifting since I can feel the sturdy heel like a solid base.

For shorter trips, consider flat-soled shoes like Converse that work for multiple lifting styles during strength training sessions abroad.

How can I find a training partner when traveling internationally?

Use social media platforms like Instagram or Reddit to connect with local weightlifting communities. Many serious lifters welcome visitors and can provide valuable insights about local training options.

CrossFit gyms often have drop-in options with built-in community for strength athletes traveling abroad.

Should I adjust my programming when strength training while traveling?

Maintain your core compound movements but be flexible with accessory work based on available equipment. Consider slightly reduced volume to account for recovery challenges while traveling.

Focus on maintaining strength rather than setting PRs during travel weightlifting periods.

How do I handle gyms with strict rules against chalk, dropping weights, or deadlifting?

Research gym policies before visiting to avoid conflicts. If strict rules exist, look for alternatives like powerlifting-specific gyms that cater to serious strength athletes.

As a last resort, liquid chalk leaves less residue and may be tolerated where block chalk isn’t during strength training abroad.

Final Thoughts for Strength Training While Traveling

Here’s the Rundown: You don’t need to sacrifice your strength gains while traveling. With proper preparation and the right weightlifting equipment, you can continue your strength training regimen abroad.

Pack your strength training travel toolkit to solve common gym deficiencies. Research the weightlifting facilities thoroughly before arrival.

Budget extra time to improvise, create DIY solutions for missing equipment, and adjust for variations in weight increments.

Maintain adequate protein intake to support your strength training abroad and allow for recovery from travel fatigue before maximum effort lifts.

You might even find yourself connecting with like-minded strength athletes worldwide, discover training approaches you might never encounter at home, and develop adaptability that translates to mental resilience.

With proper preparation, your strength journey doesn’t need to pause when your travels begin. And there are plenty of supplemental ways to stay active while you travel and enjoy your destination.

For more general travel fitness recommendations, check out my comprehensive Travel Fitness Equipment Guide that covers broader exercise modalities beyond strength training.

Ready to explore more ways to stay fit and healthy on your travels or plan epic adventures across the globe? Here are some ideas…
✴️The Best Portable Workout Equipment for Staying Fit while Traveling
✴️Travel Fitness: 11 Best Ways to Stay in Shape on Vacation
✴️Best Healthy Snacks For Airports And Plane Trips (DIY + Packaged!)

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