You don’t need a gym to build a strong body. For long periods of my life I’ve been traveling, living out of backpacks, staying in small rooms, or working seasonal jobs in places like Japan. Gym access isn’t always easy, and honestly, I just don’t like spending time inside a gym.

But staying strong matters. Not because I need to look like a bodybuilder, but because a strong body makes it easier to do the things I love. Carrying a backpack, climbing a mountain, paddling a canoe, skiing all day, or simply staying injury-resistant. It all becomes easier when your body is strong.

Right now I’m in Japan with no gym nearby, so this is a simple routine I follow. It requires almost no equipment and can be done in a small room.

Start Small

Before getting into workouts, one important thing. If this all feels like too much, start smaller.

Do 10 pushups a day.

That’s it.

Small habits are powerful. Once you have a small routine, it becomes much easier to build on it. Ten pushups can slowly become twenty. Then maybe you add a few squats or a short workout once a week.

Consistency matters far more than doing everything perfectly.

A Simple 4-Day Routine

This routine takes about 30–40 minutes, four times per week.

Example schedule:

• Monday — Upper Body Push
• Tuesday — Legs & Core
• Thursday — Upper Body Pull
• Saturday — Full Body

You can do these workouts almost anywhere. A bedroom, a hostel, a park, or even a quiet beach.

Quick Warm-Up (5 Minutes)

A short warm-up helps prevent injuries.

• Arm circles × 20
• Shoulder rolls × 20
• Cat-cow stretch × 10
• Hip hinges × 15
• Easy squats × 15
• Wall pushups × 15

Nothing fancy, just get the body moving.

Day 1 — Upper Body Push

Focus: chest, shoulders, and arms.

• Incline pushups (hands on chair or bed)
  3 × 10–15
• Pushups
  3 × max reps
• Backpack floor press
  3 × 12
  (Fill a backpack with books or water bottles.)
• Chair dips
  3 × 8–12
• Slow pushup hold
  3 × 20 seconds halfway down.

Day 2 — Legs & Core

Leg strength is essential for hiking, skiing, running, and everyday movement.

• Backpack squats
  4 × 12–15
• Split squats
  3 × 10 each leg
• Glute bridges
  3 × 15
• Wall sit
  3 × 30–45 seconds

Core work:

• Dead bug — 3 × 12
• Side plank — 3 × 20 sec each side
• Curl-ups — 3 × 12

Day 3 — Upper Body Pull

This helps build a strong back and better posture.

• Backpack bent-over rows
  4 × 12
• One-arm backpack rows
  3 × 10 each arm
• Backpack curls
  3 × 12
• Reverse snow angels (lying on the floor)
  3 × 12

If you can find a playground bar nearby, pull-ups are a great addition.

Day 4 — Full Body

A simple workout that ties everything together.

• Pushups
  3 × max reps
• Backpack squats
  3 × 15
• Rows
  3 × 12
• Split squats
  3 × 10 each leg
• Glute bridges
  3 × 15
• Plank
  3 × 30 seconds

The Key: Small Progress

You don’t need to reinvent the workout every week.

Just improve slowly:

• add a few reps
• add some weight to the backpack
• move slower and more controlled
• add an extra set

Small improvements add up quickly over time.

Eating Enough

If you’re naturally slim like me (I’m about 178 cm and 65 kg), the biggest mistake is often not eating enough. You don’t need complicated diets. Just aim for simple meals with enough protein.

When I’m in Japan my meals are usually simple:

Breakfast:

• yogurt
• cereal or oats
• milk

Lunch or dinner:

• rice
• chicken or fish
• eggs, tofu, or natto

Final Thoughts

You don’t need perfect conditions to build a strong body. A bit of floor space, some simple exercises, and consistency is enough.

Start small if you need to.
Ten pushups today can become a strong routine over time.

And the stronger your body becomes, the easier it is to do the things you love. Whether that’s traveling, exploring, or simply staying healthy for the long run.