They are worth trying. A\u00a0study of midlifers\u00a0found that twice weekly sessions on outdoor fitness equipment led to significant improvements in body composition and overall physical health after eight weeks, while a recent review of 11 studies showed outdoor park sessions boosted cardio fitness and strength as well as enhancing mental health and cholesterol levels.<\/p>\n
It\u2019s worth pointing out, though, that the equipment varies in quality. The set-up in my local park seems designed for giants; for me, at 5ft 5in, my feet barely reach the pedals, nor my hands the handlebars.<\/p>\n
\u201cOften open-air gym machines are constructed to suit people 5ft 10in or taller and many machines are not adaptable,\u201d says Luke Worthington, a qualified sports scientist and personal trainer. \u201cThey can serve a purpose but they can also feel a bit uncomfortable as one size is expected to fit all.\u201d<\/p>\n
![\"Luke](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/05\/c6f79660-5e4e-406b-b5c2-1b5e38b1aacc.jpg\")
The sports scientist and personal trainer Luke Worthington<\/p>\n
Which brings us back to the park bench. Worthington, who specialises in getting\u00a0actors into shape for\u00a0screen roles \u2014 he has worked with the Marvel, Lucasfilm and Netflix\u00a0studios \u2014 says it\u2019s pretty much the perfect base for an outdoor circuit. Here\u2019s his advice on how to use it.<\/p>\n
Get ready<\/p>\n
Jog or walk briskly for five minutes to warm up.<\/p>\n
Spiderman Often called the world\u2019s greatest stretch, this move recruits the hip flexors, glutes, hamstrings and lower back,\u00a0all of which get tight after lots of sitting. To do it,\u00a0start in press-up position, hands beneath your shoulders, then engage your core to bring your left foot forward. Plant your left foot as near to the outside of your left hand as you can. Your right leg should remain in place. Lower your torso to stretch the glutes and hold the position for 10-20 seconds before you slowly return to the start position. Do the same on the other leg and repeat eight times on each side.\u00a0<\/p>\n
Scapular retractions The scapular muscles of the shoulder blades are used in everyday movements such as brushing the teeth, reaching for an item on a shelf, typing and lifting bags. They are also important for pain-free movement of the arms.\u00a0They are often overlooked in a warm-up but these scapular retractions will help\u00a0to get the shoulder muscles ready for some upper-body work. Stand with feet hip-width apart, shoulders relaxed and spine lengthened. Squeeze your shoulder blades together as if trying to hold a pencil between them and hold for five seconds. The idea is to pull the shoulder blades together towards your spine without allowing the shoulders to move up towards the ears. Relax and repeat eight times.<\/p>\n
The workout<\/p>\n
by Luke Worthington<\/p>\n
Perform one set of the assigned number of repetitions. Once you can comfortably manage 15-20 reps of each exercise, add another set.<\/p>\n
1. Bench step-ups<\/p>\n
How many\u00a0Beginners 6-8 reps on each leg; intermediate 10-12; advanced 15-20<\/p>\n
A park bench is pretty much the perfect height for most of us to perform step-ups, a move that will strengthen the lower legs as well as the hamstrings and quads and which, if you do it quickly, will work your cardiovascular system. A 2020 study that looked at a variety of common strength exercises for the glutes, from hip thrusts to deadlifts, concluded that \u201cthe step-up exercise and its variations present the highest level of glute activation\u201d.\u00a0Step up with your left foot onto the bench surface, pressing through the heel to straighten your left leg. Raise your right foot to meet your left foot on the bench. Bend your left knee to step back down to the ground with your right foot. Step down with your left foot. That\u2019s one repetition. Repeat the set before changing sides.<\/p>\n
Make it harder\u00a0Add ankle weights or a heavy backpack.<\/p>\n
2. Park bench push-ups<\/p>\n
How many\u00a0Beginners 6-8 reps; intermediate 10-12; advanced 15-20<\/p>\n
Push-ups of any variety are an excellent whole-body move that challenge the muscles of the chest, shoulders, core, back, hips and legs. If you find regular press-ups at ground level too hard, start by standing a few feet behind a bench and placing\u00a0your hands on the highest surface. You may need to move your feet to ensure that your body is in a straight diagonal line from head to feet when your arms are straight. From this position, bend your elbows to lower your chest towards the back of the bench. Keep elbows at a 45-degree angle to protect your shoulders. Don\u2019t let your hips or head drop. Pause at the bottom of the move, then push away from the bench until elbows are extended again.<\/p>\n
Make it harder\u00a0Use the lower surface of the seat for a harder push-up. For an advanced inverted push-up, place your feet on the seat and hands on the floor.<\/p>\n
![\"Young](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/05\/fdd20395-4573-4dec-8a68-47ff1399a53d.jpg\")
Getty images<\/p>\n
3. Bulgarian squats\u00a0<\/p>\n
How many\u00a0Beginners 6-8 reps on each leg; intermediate 10-12; advanced 15-20<\/p>\n
A study in the Journal of Strength and Conditioning Research found the Bulgarian split squat worked the glutes and hamstring muscles up to 30 per cent harder than a classic deadlift exercise with weights.\u00a0<\/p>\n
Stand in front of a bench facing away from the seat and place your left foot on the surface. Keep your hips square and bend your knees to lower until your right thigh is almost parallel to the ground with your right knee in line with your foot. Don\u2019t allow the left knee to touch the ground but drive up through the right heel back to the start position.\u00a0<\/p>\n
Make it harder\u00a0Carry a backpack with a few books (add an extra book each week) or wear a hydration vest filled with water, which gives an extra 3-4kg in weight.<\/p>\n
4. Walking lunges<\/p>\n
How many\u00a0Beginners 6-8 reps on each leg; intermediate 10-12; advanced 15-20<\/p>\n
These can be done anywhere and involve a basic lunge with motion.\u00a0Step forward with your right leg and bend until your back knee almost touches the ground. Push back up through the heel, then repeat with the other leg.\u00a0Keep your body upright and your head straight at all times.\u00a0Researchers\u00a0from Sweden who asked people to do walking lunges or jump lunges twice a week in addition to regular workouts found it was the walking lunges that improved hamstring strength and tone by 35 per cent.<\/p>\n
Make it harder\u00a0Add a set of stationary reverse lunges. Take a large step backwards and lower the back knee to the floor. These target the glutes and leg muscles but place less stress on the knees. Also add lateral lunges \u2014 stand with your feet hip-width apart, then lunge to the right side with your right foot\u00a0and to the left with your left foot.<\/p>\n
5. Seated bench squats<\/p>\n
How many\u00a0Beginners 8 reps; intermediate 10-12; advanced 15-20<\/p>\n
Squats are an important functional movement that\u00a0improve balance, stability and co-ordination, as well as strength in the glutes, hamstrings and quadriceps. Stand in front of a bench with your back to the seat. Have feet hip-width apart and bend the knees to lower down to sit on the seat, keeping arms outstretched in front of you. Fully\u00a0sit, then push back through the heels to stand up from the seat without using your hands. Anatomical limitations mean that even some of the strongest and fittest people find it hard to squat too low, so this is the safest way of doing it for everyone.<\/p>\n
Make it harder\u00a0Carry a weighted rucksack or wear a weighted jacket.<\/p>\n
![\"A](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/05\/6c40a0b5-2f80-47fe-a0ca-d6faee5a2eb3.jpg\")
Getty images<\/p>\n
6. Bench side planks<\/p>\n
How many\u00a0Beginners hold for 10-12 seconds on each side; intermediate 15-20; advanced 20-30<\/p>\n
Side planks are great for working the internal and external oblique muscles at the sides of the waist, which are important for posture.\u00a0Place your forearm (or hand) on the seat of the park bench and step your feet out so that your right shoulder and hips form a straight line. Put your feet on top of each other and raise your left hand up toward the sky. That\u2019s one repetition. Complete 15, then switch sides.<\/p>\n
Make it harder\u00a0Add a leg raise. With your right arm on the bench,\u00a0squeeze your buttocks and lift your left leg upwards, pausing at the top before lowering back down to the start position.\u00a0Repeat on the other side. Also try side planks on the floor next to the bench \u2014 the closer to the ground you perform a side plank, the harder they are to master.<\/p>\n
7. Inverted row<\/p>\n
How many\u00a0Beginners 8 reps; intermediate 10-12; advanced 15-20<\/p>\n
Think of this as an upside-down push-up in which you work the back, shoulder and biceps muscles, all important for postural stability. Have a look around for some railings, a low tree branch, a fixed picnic table or a climbing frame to perform the exercise.\u00a0Grab the edge of the surface with both hands, using\u00a0either an overhand or underhand grip, keeping your hands shoulder-width apart.\u00a0Position your body face up, forming a straight line underneath with your legs extended forward and start with arms fully extended.\u00a0The only point of contact between your body and the floor should be your heels. Bend your elbows to pull your chest towards the equipment. Keep your body as straight as possible. Pause, then lower to the start position.<\/p>\n
Make it harder\u00a0The higher the incline, the easier the row, so try with equipment a little closer to the ground.<\/p>\n
The finishers <\/p>\n
![\"Phil](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/05\/3f097e1c-cf5b-4085-8c5b-8e4866c4058f.jpg\")
Phil Hilton Chris McAndrew for the times<\/p>\n