Skip to content

The Most Effective Beach Exercises To Build Muscle Fast, Trainer Says

Doing bodyweight movements on the sand can be a great way to build muscle.
FACT CHECKED BY Alexa Mellardo

One of the best places to get a workout in is at the beach. You get an amazing view of the waves crashing on the shore and the fresh, salty air to breathe in. Plus, it's a great opportunity to soak up some vitamin D while you're getting active. (Of course, be sure to lather up in a good amount of SPF to protect your skin!) In addition to the refreshing change in scenery and mental health benefits of exercising outdoors, you can also build muscle fast while working out on the sand. This is because performing exercises in the sand will force you to work harder, which will help you recruit more muscle fibers. And you're in luck, because we've rounded up the most effective exercises to build muscle that you can do right at the beach.

If you're trying to get into shape, performing resistance training is a must. And for those of you who aren't too keen on working out indoors at a gym, doing bodyweight movements at the beach can be a great way to build muscle. So the next time you're at the beach, here are some ultra-effective exercises to build muscle that you can add to your routine. Check them out below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.


man doing pushups at beach in sand

Get into a plank position with your body in a completely straight line above the ground. Start the movement with your feet together and shoulders in line with your wrists. Keep your core tight and glutes squeezed, and lower yourself under control until your chest touches the sand before pushing yourself back up. Complete 10 to 20 reps.

Related: 5 Most Effective Exercises To Get Toned For Beach Season, Trainer Says

Sand Sprints

woman completing beach sprints

Sprinting is a great way to not only improve your cardio and anaerobic conditioning, but to also build muscle in your legs. When you do it in the sand, you increase the resistance, forcing your lower body to work harder to recruit more muscle fibers.

Before you start sprinting, though, it's key to perform a solid warmup. Stretch out your legs, and do a light jog to get the blood flowing to your lower body.

Once you're all warmed up, lean forward, and begin running at a fast pace—about 80% of your max speed. Aim for 40 to 100 yards to start, repeating for 4 to 6 rounds.

Squat Jumps

man doing squats at the beach

Start this exercise by placing your legs about hip-width apart. Keep your core tight, and throw your arms and hips back at the same time. Swing your arms forward, and jump up as high as you can. Land softly into a half squat before jumping again. Complete 10 to 15 reps.

Related: The Best Cardio Exercises To Burn Fat Fast—Without Equipment

Walking Lunges

woman doing beach walking lunges

Start this exercise by stepping forward with one leg, and firmly plant your foot. Then, lower yourself under control until your back knee gently touches the floor. Then, walk forward with the other leg, and repeat. Do 10 to 12 reps for each leg.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
Filed Under