The Empowering Benefits of Strength Training for Female Horse Riders: Part 1

I wrote this series of articles for Equitas and I wanted to post them here on my Blog too!

Strength training has long been associated with athletes and fitness enthusiasts looking to build muscle and improve their physical performance. It has also been a bit of a bone of contention for women. The gym and training it is almost synonymous with "weight loss" and anyone (mostly women) who has taken on an extreme transformation plan, crash diet or Boot-Camp style training, probably doesn't have the best relationship with the gym.

However, female horse riders need to recognise the remarkable benefits that strength training can offer them when riding. Beyond the aesthetics of a "toned" (a word I hear all the time from women) physique, strength training plays a crucial role in enhancing a rider's skills and overall well-being. I want to explore how strength training can empower female horse riders to become better athletes (yes, no matter what level you are, you are an athlete) and caretakers for their equine buddies.

So, here are four reasons that I think that strength training is so important for female horse riders.

Enhanced Core Strength

Horse riding demands a strong and stable core. It's the centre of balance and control while mounted on a horse. Any woman who's had a child knows that those little bundles of joy/nightmares can wreak havoc on your core muscles. While pregnant, the abdominal muscles literally split as the child grows, and while I have no personal experience in it, I've heard the pelvic floor takes a hammering too. This, in turn, will affect your balance while riding. So it's really important to build these muscles up, especially postpartum.

Strength training exercises such as planks, squats, and deadlifts target core muscles, helping riders maintain a secure, balanced position in the saddle, and also helping the other issues that sometimes arise after having a baby. A strong core also improves posture, reducing the risk of back pain or injury.

Increased Endurance

Horse riding is a physically demanding activity, and riders often need to maintain the correct position for extended periods.

How often have you come back from a really intense lesson or a long day at a show and been in bits for the next few days?

Strength training increases muscular endurance, allowing riders to stay in the saddle for longer without experiencing fatigue or stiffness.

But that's not all, it will also help you when you're working around the yard. We all know feed, bedding and hay aren't light, so by strengthening your muscles you will also be making these jobs easier! Squats, lunges, and kettlebell swings can be particularly effective in building the leg and hip muscles necessary for this.

Injury Prevention

Strength training is not only about building muscle but also about protecting the body from injuries.

Horse riders are at risk of various injuries, including falls and muscle strains. Strengthening the muscles around joints, like the knees and shoulders, can reduce the likelihood of these injuries occurring. Think of the muscles as extra protection around the joints. They will be like added cushions should you fall.

Also don't forget that one of the biggest precursors to injury is previous injury. If you have a previous injury but always still feel like it's weaker than one side, that's because it is! By working on it you can help prevent it from reoccurring.

Long-Term Health

Finally, strength training contributes to the long-term health and well-being of female horse riders, and females in general. It can help prevent conditions like osteoporosis by promoting bone density, something that women are more prone to getting thanks to the hormonal changes that happen during and after menopause.

It enhances cardiovascular fitness, reducing the risk of heart disease. I know that this sounds strange as cardiovascular is usually associated with running/cycling etc. but anyone who has done enough squats in a row will know how gassed you get from it!

A strong, healthy body not only benefits the rider but also ensures they can continue to enjoy their equestrian pursuits for years to come. Plus your horse is going to be much more comfortable when you ride and you will be able to give them clear aids.

I hope this article has helped some women look at strength training and gym work differently.

It is not a punishment for what you ate or needs to be done because you don't fit into the current size that society currently deems acceptable.

Strength training is an empowering and essential component of a female horse rider's fitness programme. It offers a wide array of benefits, I've only listed a few in this article.

Female riders who strength train have the opportunity to become better equestrians, and at the same time, ensure their long-term health and well-being.

We as women are so mentally strong and resilient so why not be physically strong and resilient too?

Not only will we feel strong, confident and powerful while riding, but we will never need someone to open a jar for us again!

Part 2: Will be out next week so make sure that you follow this blog or subscribe to Equitas to find the full series.