Summer brings longer days, warmer weather, and more opportunities for outdoor fun. Whether you’re hiking mountain trails, swimming at the beach, playing pickup basketball, or simply working in your garden, summer activities require a certain level of strength, mobility, and stamina. But too often, people jump into the season without preparing their bodies—leading to strains, injuries, and setbacks.
Dr. Jordan Sudberg, a leading pain management specialist, emphasizes the importance of targeted strength training before and during the summer season to prevent injuries and maximize performance. His approach blends functional training, injury prevention, and total-body conditioning to help people of all fitness levels enjoy a pain-free and active summer.
In this blog post, we explore how to build functional strength for summer activities, why preparation matters, and how Dr. Sudberg’s expert strategies can help you stay strong and healthy all season long.
Why Building Strength Matters for Summer Activities
It’s easy to underestimate how physically demanding summer activities can be. From kayaking and cycling to yard work and beach volleyball, these seasonal pastimes require strength in your core, legs, shoulders, and back. Without a foundation of strength, you’re more prone to:
- Muscle strains and sprains
- Lower back pain
- Shoulder impingement or rotator cuff injuries
- Knee instability
- Fatigue-related overuse injuries
Dr. Jordan Sudberg explains, “Summer is often when people become more physically active, sometimes after a sedentary winter or spring. If your body isn’t conditioned properly, you’re not just limiting your performance—you’re increasing your risk for injury.”
Preparation is key, and building strength in the weeks leading up to your favorite activities can drastically improve your comfort, safety, and enjoyment.
Dr. Sudberg’s Three Pillars of Summer Strength Training
Dr. Jordan Sudberg structures strength-building around three core pillars: Functionality, Balance, and Pain Prevention. Each one is essential for safely increasing your capacity for summer sports and leisure activities.
1. Functional Strength
This is about training the body to perform real-life movements and activities. Functional strength focuses on movement patterns rather than isolated muscles.
“Functional strength training mimics the movements you use in daily life or sport—like squatting, lunging, twisting, and lifting,” says Dr. Sudberg. “It prepares your body for real-world activity.”
Some examples include:
- Squats and lunges for hiking, gardening, and climbing
- Push-ups and rows for swimming or paddleboarding
- Rotational core exercises for tennis or golf
- Step-ups and balance drills for trail walking or uneven terrain
These exercises strengthen the muscles you’ll actually use in summer activities, making them more efficient and less prone to injury.
2. Balance and Stability
Strong muscles aren’t enough—you also need balance, especially for dynamic summer movements like hiking on rocky trails or running on sandy beaches.
“Balance training is often overlooked, but it’s critical for injury prevention,” Dr. Sudberg notes. “It strengthens the stabilizing muscles that keep your joints aligned and your body safe.”
Incorporate balance work through:
- Single-leg exercises
- Stability ball workouts
- BOSU or balance board drills
- Tai chi or yoga
Improving proprioception (your body’s sense of position) helps reduce the chance of falls or awkward movements that lead to injury.
3. Pain and Injury Prevention
Dr. Sudberg’s specialty lies in pain management, and he integrates strategies to reduce wear and tear during training. He often sees patients who “go too hard, too fast” and end up with tendonitis, stress injuries, or joint inflammation.
“Strength training should never cause pain,” he advises. “When done correctly, it builds resilience, especially in high-risk areas like the shoulders, knees, and lower back.”
To prevent pain:
- Warm up thoroughly with dynamic stretching and mobility work
- Strengthen supporting muscles, like the rotator cuff and glutes
- Train with proper form and alignment
- Rest and recover with adequate sleep, hydration, and stretching
Building a Summer-Ready Strength Plan: Weekly Template
Dr. Jordan Sudberg suggests starting with three strength-focused workouts per week, along with optional cardio and flexibility work. Here’s a sample plan for a balanced week:
Day 1: Total Body Strength
- Goblet Squats – 3 sets of 12
- Dumbbell Rows – 3 sets of 10 per side
- Push-Ups – 3 sets to fatigue
- Plank – 3 sets of 30 seconds
Day 2: Balance & Core Focus
- Single-Leg Deadlifts – 3 sets of 10
- Side Planks – 3 sets per side
- Step-Ups – 3 sets of 12
- Bird-Dogs – 3 sets of 10
Day 3: Upper Body & Rotational Training
- Resistance Band Pull-Aparts – 3 sets of 15
- Overhead Press – 3 sets of 10
- Russian Twists – 3 sets of 20
- Medicine Ball Slams – 3 sets of 10
Flexibility and mobility work should be included daily or at least post-workout. Walking, cycling, or swimming can be added in 1–2 times per week for cardiovascular health.
Tailoring Your Strength Routine for Specific Summer Activities
Dr. Jordan Sudberg recommends modifying your training depending on your summer plans:
- Hikers should focus on leg and glute strength, core stability, and ankle mobility.
- Swimmers benefit from shoulder stability work and thoracic spine mobility.
- Tennis/golf players need rotational strength and flexibility in the hips and core.
- Gardening enthusiasts should emphasize posture training, back strength, and grip endurance.
“There’s no one-size-fits-all solution,” Dr. Sudberg says. “The key is matching your training to your goals and gradually increasing the load and complexity.”
Managing Pre-Existing Conditions with Dr. Sudberg’s Expertise
If you have chronic pain or past injuries, it’s essential to approach strength training cautiously. As a pain management expert, Dr. Sudberg frequently works with individuals who want to stay active despite joint issues, back pain, or other conditions.
“Customized training programs can work around injuries and still build strength,” he explains. “Sometimes that means modifying movements, focusing on pain-free ranges of motion, or integrating physical therapy techniques.”
Always consult a healthcare provider before beginning a new exercise regimen if you have any medical concerns.
Recovery and Recovery: The Often-Ignored Secret to Strength
Strength isn’t built during the workout—it’s built during rest. Dr. Sudberg emphasizes recovery strategies like:
- Sleep (7–9 hours per night)
- Hydration (especially in hot weather)
- Nutrition (balanced intake of protein and healthy fats)
- Foam rolling and massage
- Active recovery days with light movement
Taking recovery seriously not only prevents injury but also accelerates progress.
Conclusion: A Strong Summer Starts Now
Whether your summer goals include beach sports, hiking adventures, or simply moving through daily life with energy and ease, building strength is the foundation. Dr. Jordan Sudberg’s holistic approach to fitness and pain prevention ensures you not only perform better but stay pain-free and resilient all season long.
By combining functional strength, balance training, and recovery strategies, you can confidently embrace summer activities and avoid common injuries that hold people back.
It’s not just about being strong—it’s about being ready. And with the guidance of experts like Dr. Jordan Sudberg, your body can meet the demands of summer head-on, feeling better, moving better, and living stronger.