8 Benefits of Exercising in the Sun

Taking your workouts outside isn’t just a nice change of scenery — it’s packed with benefits for your body, mind and motivation. Whether you’re strength training in your garden or taking your cardio to the park, outdoor training can give you the edge you need this summer.

In this blog, we’ll dive deep into not just the physical benefits, but the mental ones — so you can top up your fitness and your tan while you’re at it.

Physical benefits 💪

Boosted vitamin D

Spending just 20 minutes in the sun each day can give you a solid dose of vitamin D.

• Supports healthy bones by helping your body absorb calcium.
• Strengthens your immune system — so you can stay on top of your training.
• Plays a key role in testosterone production (especially for men), helping stimulate muscle growth and protein synthesis.
• Bonus: it even supports eye health by improving both near and far vision.

Vitamin D has many positives — and the sun is your best source.

Improved mood and motivation

Ever noticed how you feel better after being outside? That’s thanks to a hormone called serotonin, which sunlight naturally helps you produce. Combine that with the endorphins released during exercise and you have a double dose of feel-good fuel.

More serotonin = better mood

More endorphins = more motivation

It’s a winning combo for staying consistent with your training.

Better sleep quality

If you’re struggling with broken sleep or waking up groggy, getting outside in the morning light could be the fix. Sunlight helps regulate your circadian rhythm — your body’s natural sleep-wake cycle.

The result? Deeper, more restful sleep that boosts muscle recovery and overall performance.

Extra calorie burning

Training in the heat naturally raises your heart rate and energy output. That means your body works harder to regulate temperature — leading to more calories burned per session.

Just remember: hydration is key. You’ll sweat more, so drink up!

Mental and lifestyle benefits 🧠

Reduced stress

Nature is a natural stress-buster. Sunlight, fresh air and movement help lower your cortisol levels — the hormone linked to stress. Exercising alone is a great way to unwind, but pair it with an outdoor setting and you have the ultimate mental reset.

Shake up your routine

Stuck in the same four walls? Training outside gives your brain and body a much-needed change of setting. The fresh air, daylight and even background noise all help increase focus and keep workouts feeling fun — not forced.

Set up your kit in the garden, hit the park or even just take your warm-ups outside. That bit of variety makes all the difference.

Community and connection

Exercising outdoors can turn a solo session into a social workout. Whether it’s a local parkrun, group bootcamp or even just a friend joining you for a workout, training with others boosts motivation and accountability.

Find your people, support each other and keep pushing forward together.

Build your resilience

Outdoor training isn’t always predictable — and that’s a good thing. Whether it’s running on uneven ground, lifting in the heat or powering through a windy session, you’re developing mental and physical grit.

These little challenges teach you to stay focused and push through — lessons that carry over into every area of your fitness (and life).

Quick outdoor training tips 🔥

Hydrate well. You’ll sweat more in the sun — drink water regularly.

Use sun protection. Sunscreen, hats and shady spots are your friends.

Be heat-aware. Avoid training during peak midday hours. Early morning or evening sessions are safer and more comfortable.

Ready to take your training outdoors? 🏋️

The MuscleSquad Training App is your perfect workout partner. Track your sets, log your progress and stay consistent wherever you’re training — garden, park or even the beach.

📲 Download the app, grab your kit and start seeing results in and out of the gym.

Train hard, soak up the sun and get stronger every session. 💪