Ah, summer. The sun’s (hopefully) shining, the days are longer, and suddenly everyone’s talking about getting that elusive ‘Love Island’ body. As someone who enjoys a good outdoor workout and likes to feel their best when the warmer weather rolls around, I get it. We all want to feel confident, strong, and ready for whatever the season throws at us. But here’s the secret: that feeling doesn’t come from crash diets or endless hours in a stuffy indoor gym; it comes from consistent, enjoyable movement and nourishing your body.
For me, the key to feeling fantastic and summer-ready often lies right there in my local park. Outdoor gyms are an absolute goldmine for building functional strength and boosting your fitness, all without costing you a penny. You’ve got everything you need for a full-body workout: pull-up bars for upper body power, benches for tricep dips and incline push-ups, and open space for squats, lunges, and that all-important cardio. It’s about putting in the effort, feeling your muscles work, and letting that fresh air do wonders for your mood. When I finish a session at my local park gym, I always feel energised and ready to take on the day – that’s the real confidence booster!
Remember, achieving that ‘Love Island’ confidence isn’t just about what you do at the park gym; it’s about a holistic approach. It’s about fuelling your body with wholesome food, staying hydrated, and getting enough rest. Small, consistent changes in your eating habits, combined with regular outdoor activity, will make a far bigger difference to how you feel than any quick fix. Plus, a vibrant diet helps power those park gym sessions!
So, as summer approaches, let’s redefine that ‘Love Island’ ideal. It’s not about comparing yourself to anyone else; it’s about investing in your well-being, building a stronger, healthier you, and feeling incredible in your own skin. Get out to your local park gym, embrace the sunshine, and let that confidence shine through. You’ve got this!
It’s a question that frequently comes up on any fitness journey: “How many calories should I eat to lose weight?” As someone who spends a good deal of time exploring outdoor gyms across the UK and managing my own nutrition, it’s a query I’ve certainly pondered. The reality is, there isn’t a single definitive answer, but grasping the fundamentals can significantly impact your health and fitness objectives.
Fundamentally, weight loss is achieved through maintaining a calorie deficit. This means consistently consuming fewer calories than your body expends each day. Your body requires a specific amount of energy simply for its basic functions (known as your Basal Metabolic Rate or BMR), plus additional energy for daily activities, and of course, those beneficial outdoor gym sessions. Various online calculators can provide a useful starting figure for your daily calorie needs, based on your age, gender, weight, height, and activity level. Consider this your maintenance figure – the caloric intake required to retain your current weight.
Once you have that maintenance figure, your aim is to eat slightly below it. A widely accepted guideline for sustainable weight loss is to create a deficit of approximately 500 calories per day, which can lead to a healthy reduction of around one to two pounds per week. Personally, when I’m looking to trim down, I always opt for small, consistent adjustments rather than drastic cuts. It’s far more manageable to stick with, and crucially, it ensures I still have the energy to complete my sessions at my local park gym.
Calories per day for 1lb per week weight loss (women)
AGE
NOT ACTIVE
MODERATE
ACTIVE
21-25
1,500
1,700
1,900
26-50
1,300
1,500
1,900
51-60
1,100
1,300
1,700
61-70
1,000
1,200
1,600
71+
900
1,100
1,500
SOURCE: General UK Health Guidelines (e.g., NHS), adjusted for approx. 1lb/week weight loss.
Calories per day for 1lb per week weight loss (men)
AGE
NOT ACTIVE
MODERATE
ACTIVE
21-25
2,000
2,200
2,400
26-50
1,800
2,000
2,400
51-60
1,600
1,800
2,200
61-70
1,500
1,700
2,100
71+
1,400
1,600
2,000
SOURCE: General UK Health Guidelines (e.g., NHS), adjusted for approx. 1lb/week weight loss.
Keep in mind these are very broad averages; your individual needs will vary significantly based on your specific metabolism, current weight, and how much you’re moving – especially if you’re hitting those fantastic outdoor fitness spaces.
While calorie numbers are important, the quality of those calories is equally vital. Prioritise whole, unprocessed foods such as lean proteins, fresh fruit and vegetables, and complex carbohydrates. These choices will help you feel fuller for longer and maintain energy levels, even when operating at a calorie deficit. Combine this mindful approach to eating with workouts available at outdoor gyms, and you will be well on your way to achieving your weight loss goals. It’s ultimately about cultivating a sustainable, healthy lifestyle.
Which bands should you use, how to use them, and why they’re perfect for outdoor training.
Resistance bands are among the most versatile and affordable pieces of fitness equipment available. But not all bands are created equal — and understanding the different types can make or break your workout. Whether you’re a beginner training at your local park gym or you’re working out in your home gym, choosing the right type of resistance band is essential.
This guide will walk you through:
The different types of resistance bands
The benefits of using bands (especially in park gym environments)
Which bands are best for different workouts
Recommended budget-friendly options with trusted links – we’ve got you covered
Why Resistance Bands Are Perfect for Park Gym Training
Unlike weights, resistance bands are:
Portable and lightweight — easy to bring to any park
Gentler on joints, making them ideal for injury prevention or recovery
Effective for progressive overload, especially for beginners or calisthenics enthusiasts
Versatile — one band can replace an entire rack of dumbbells for many movements
They’re especially useful outdoors, where you might not have access to machines or consistent equipment. Whether anchored to a bar, looped over a tree, or used free-standing, resistance bands make the most of the park gym environment.
The 4 Main Types of Resistance Bands (and our recommended products)
1. Tube Bands with Handles
Great for: Compound movements, rows, presses, and lateral raises Best for: Beginners to intermediate users
These bands come with attached handles and often include a door anchor. They’re especially useful for mimicking dumbbell-style movements and isolating specific muscle groups in a controlled way. Because of the handles, they’re beginner-friendly and ideal for upper-body routines.
Great for: Pull-up assistance, mobility work, and full-body resistance Best for: All levels, especially bodyweight training
These are continuous latex loops, typically around 40 inches, and are a staple in calisthenics and functional fitness. They’re ideal for assisting with pull-ups, enhancing stretches, or adding resistance to squats, presses, or core movements.
Great for: Lower body activation, glutes, and dynamic warmups Best for: Beginners to advanced athletes
Mini bands are small loops that target the lower body — particularly the glutes, hamstrings, and hips. They’re a go-to for physiotherapists and PTs for activation work, injury prevention, and controlled lower-body resistance.
Great for: Lower body work without slipping or pinching Best for: Anyone who finds latex bands uncomfortable
These offer similar benefits to mini bands but use fabric instead of latex. They’re wider, don’t roll or pinch, and tend to last longer under heavy tension — ideal for glute bridges, monster walks, and hip thrusts.
If you’re working out in a park gym or looking to build strength on the go, resistance bands are a no-brainer. They’re compact, cost-effective, and suitable for nearly every fitness level. Whether you’re trying to master your first pull-up, fire up your glutes, or build strength without weights — the right band will help you get there.
Our recommendation for readers who are unsure which resistance band to start with would be to grab the tube bands with handles. Not only are they super versatile, but they can also provide a full body workout.
Explore one or two types from this list, and you’ll unlock a huge range of movement — wherever you train.
To support our free Park Gyms directory, this article contains links which may earn us a small commission at no extra cost to you.All products shown have been researched.
If you’re new to working out or just looking for a free and flexible way to get fit, outdoor gyms in the UK are a fantastic place to start. With no membership required and equipment designed for all fitness levels, park gyms offer a friendly, no-pressure environment to build strength and boost your health.
Decline push-ups on a park bench are a great beginner-friendly upper body exercise.
Here are five beginner-friendly workouts you can try at your local park gym — no gym card, no pressure, just progress.
1. Full Body Circuit (20 minutes)
Goal: Build strength and endurance
Do this circuit 2–3 times:
10 bodyweight squats
10 incline push-ups on a low bar
15 step-ups on a bench or platform (each leg)
20-second plank on the ground or a mat
10 assisted pull-ups or bar hangs
Why it works: Hits every major muscle group, boosts your heart rate, and requires minimal equipment.
2. Cardio + Core Combo
Goal: Burn calories and strengthen your core
Try this 3-round combo:
30-second step-up sprints (fast-paced)
20 Russian twists (seated or on the ground)
30-second jumping jacks
15 leg raises on a bench
Why it works: Mixes movement with muscle. It’s great for fat loss and improving endurance.
3. Bodyweight Basics
Goal: Build foundational strength
Focus on:
Push-ups (start with incline if needed)
Pull-ups or bar hangs
Bodyweight squats
Dips using parallel bars or benches
Do 2 sets of 8–12 reps for each.
Why it works: These basic moves train your whole body and build control — perfect for beginners.
4. Mobility & Recovery Routine
Goal: Improve flexibility and avoid injury
Arm circles (30 seconds each way)
Standing hamstring stretch (20 seconds each leg)
Calf stretches against a pole or bar
Hip openers (lunges or deep squats)
Shoulder rolls and neck mobility
Why it works: Great on rest days or after a hard session — helps you stay mobile and pain-free.
5. Parent + Child Active Session
Goal: Stay active as a family
Ideas:
Relay races around the park
Timed challenges (e.g., “How many push-ups in 30 seconds?”)
Monkey bar time (great grip training!)
Step-up games or squat-and-count competitions
Why it works: Makes fitness fun, social, and a habit your kids can enjoy too.
Final Tip
Start slow, listen to your body, and focus on consistency. Park gyms are about freedom, flexibility, and fun. Plus, you can always visit our Gym Finder to find the perfect workout spot near you.
