1. Improves your riding performance

Are you struggling to sit deep and ride in sync with your horse?
Do you bounce in the saddle when you know you should be still?
Do your hands get tight, your seat grip, or your posture collapse halfway through a ride?

It’s frustrating when your body can’t keep up with your intention — especially when your horse feels it, too.
A weak core, glutes, or upper body might be stealing the softness and flow you’re working so hard for.

Strength training helps you build a quieter and more stable seat, clearer aids, and endurance that lasts beyond the first 20 minutes.

2. Builds body awareness and symmetry in the saddle

Does your body feel one-sided or off-balance while riding?
Is one stirrup always shorter… or is it just you?
Do your reins slide unevenly through your fingers, or does your horse drift more one way than the other?

If you’ve ever been told “straighten up,” but you’re not even sure how… the problem isn’t your intention — it’s your symmetry.

Strength training improves your body awareness in the saddle, addresses muscular imbalances between the left and right sides, and helps you develop the even, balanced control your horse craves.

3. Prevents injuries and sustains longevity

Are you riding through pain that just keeps creeping back?
Do your knees ache after a long ride?
Does your lower back feel tight by the time you’ve cooled down?

You might chalk it up to getting older or riding more… but it’s often the result of muscles and tendons that aren’t strong enough to support the work you’re asking of them.

Proper strength training reduces the strain on your knees, hips and back. It supports your joints and connective tissue, and allows you to maintain lean muscle mass and bone density, which is especially important for riders over the age of 40. 

4. Aligns with the Body’s Changing Physiology (Especially in Midlife Women)

Are you losing strength, energy, or confidence in your physical abilities?
Not bouncing back after tough weeks?
Feeling less resilient in the saddle — or in life?

As we age, changes can hit hard. The loss of muscle, slower recovery, and creeping stiffness can sneak up on you.

Strength training works with your changing physiology, helping you rebuild lean muscle, by using progressive overload to create the desired response in your central nervous system to help maintain muscle and build strength without burnout. 

You will recover faster, have more energy and feel more powerful at every age.

I found the Into2lifting a really valuable introduction to strength training, a bit more focused towards weights than DRT which I still do. 

I’m in my 60’s and fortunately still riding, I'm certain this is due to DRT and now strength training.

I am absolutely thrilled with my results of completing the 12 week Intro2lifting course that Nicola has put together. 

I am 74 and I want to keep my ability to ride and play with my young grandchildren. This course has helped me regain physical strength, balance and confidence in myself. 

I have done the DRT 1 and part of DRT2 courses, repeating them about 5 times. I love the Online gym, with its great courses and information. 

Best money I spend every year is renewing my membership, Hands Down! 

This is a step‑by‑step system that meets you where you’re at and grows with you for life.

If you are a true beginner who has never lifted weights before, or if you are coming back after a long break.

3 or 5 short sessions per week, introducing and mastering bodyweight and light dumbbell patterns.

You will gain confidence with using dumbbells, and improve your coordination with base movements so you can move onto DRT Foundations.

Thanks for putting these new weight programs together!

I’ve wanted to do something like this for a while, to both build and maintain muscle mass and bone density as I get older.

This was a great introductory program. It’s amazing how quickly I can see results.

The exercises are easy to follow, and the progression through the weeks does make a difference!

Hay bales are either getting lighter, or I’m getting stronger 😊
Looking forward to starting the next one!

If you are ready to start building real strength, lean muscle mass, and improved bone density.

12 weeks of progressive overload, where you can choose between 3 or 5 sessions per week. 

You will build well rounded strength that supports your riding in every way.

I just finished the Foundation program. I used the 3 times / week program.

It was flexible - I could always get three workout done in a week. I would add a yoga on the alternate days to maintain flexibility.

I increased my strength and I am ready to get heavier dumbbells!
 I can tell my strength has improved- it is easier to put the saddle on my horse, and to put the saddle up on the rack in the tack room.

I have already started the Core Program. Thank you Nicola!

If you are busy, in-season, or in maintenance mode, and can only do the minimum.

20 minute workouts, 3 days/week, covering strength, core and mobility sessions.

Gives you consistency without overwhelm, allowing you to maintain your fitness levels covering all bases.

As the Momentum program came up, I was finishing HPF and felt that I needed a break in a way or something different.

I decided to follow the 3 day split Momentum and after the first workout I was a bit afraid that this would not be enough to maintain my level of fitness… 

Nevertheless, I went on and having completed it, I must say that I’m impressed by the efficiency. I’ve not only maintained my level, I’ve improved my push ups and I think my upper body strength as well. Perhaps my leg strength also…

I’ll now do DRT 5 and then perhaps try the 5 day split Momentum. I keep getting better and better, step by step, millimeter by millimeter and I accept totally that some days are better than others, part of the process.

Thank you Nicola.

If you are a lifelong rider who loves structure in your week, and who wants continual progression.

Program is in rolling 12 week blocks, with 45 minute strength workouts 3 days/week, plus an optional sprint intervals day.

Gives you ongoing progression and athleticism, through continually updated programming.

I have not had a workout routine/program do me this much good since I had a personal trainer and access to a gym!

I have followed the program to the letter, with a few modifications to accommodate my home gym and I have seen great results. The exercises, format and gradual building of additional weight has helped get me started back on the road to fitness.

I may not be as toned as I was at 40, but I definitely see a difference in my posture, my strength and my riding. My horse, McKinley seems to notice as well! He is happier in his work, understands my aids better and is just more fun to ride! And an added benefit is that I can now get in my skinnier jeans, maybe after 12 more weeks and can get in my even skinnier ones!

BTW, I am 67 and have enjoyed riding more than ever after starting DRT and the strength journey.

Brand new to lifting weights? Begin with Intro 2 Lifting.

Ready for 12 weeks of progressive strength? Jump into Foundations.

Time-poor but want to tick the strength box? Move to Momentum.

Want year-round, updated programming? Join the Squad.

All programs live inside one membership. Start where you fit right now, shift as life shifts, and never lose momentum.

Every program, one price. Your membership unlocks the full DRT Strength Roadmap and every future block of strength training.

Stream or download anywhere. Train at home, in the gym, or from the tack room on your phone.

Community & coaching. Join thousands of riders in 80+ countries sharing wins, questions, and support.

Cancel anytime. Stay for as long as it serves your riding goals.

Over 21,000 riders trust DRT to keep them strong, supple, and smiling in the saddle.

This program is designed for you to do at home with dumbbells — no fancy gym required. 

Of course you are more than welcome to take these programs to a gym and make use of the equipment there, but I’ve intentionally kept it minimal so you can train effectively from your own space.

That said, you’ll want to collect a few key tools to help you get the most out of your strength and mobility journey.

Here's what you'll need:

Dumbbells

• 1 lighter set (e.g. 2–4kg)

• 1 medium set (e.g. 5–8kg)

• 1 heavier set (e.g. 9–12kg) for when you’re ready to level up

Tip: Adjustable dumbbells are a great space-saving option if you prefer just one set.

Resistance Bands

• Long resistance band (either open-ended or with handles) for posture and rowing exercises. Ideally, grab a set with multiple resistance levels so you can adjust as needed.

• Mini loop band for glutes and side steps.

Dowel or Broomstick

• Dowel is a long wooden stick, but you can just as easily use a broomstick or mop handle.

Optional Add-Ons

• Bench or sturdy box. These are great for step-ups and hip thrusts. (A chair or low couch can work too — or DIY it like I did with some plywood and screws!)

• Timer app or stopwatch: Handy for sprint intervals and rest periods.

• Yoga mat adds comfort and grip for floor based exercises.

Final Thoughts on Equipment

You don’t need to buy everything on day one. Many riders start with just one set of dumbbells and a resistance band — and that’s more than enough to begin making progress.

This program isn’t about having all the gear. It’s about consistency, intention, and progression.

Start with what you have. Use your bodyweight well. Then build from there — one smart step at a time.

Because that’s what leads to real, lasting strength in the saddle.

I'm a riding instructor and after a very substantial time away from riding due to health and then injury and a consequential whole body deconditioning, I started Intro to Lifting at the end of August.

At first I had some sore muscles as my body was waking up and getting moved in ways it had not done for ages. For example at the beginning I found Lunges (with a broom pole for support) REALLY REALLY hard!! My muscles were instantly sore, in a GOOD "I've just worked out" way! As the weeks went by I wasn't getting sore anymore, and I realised how much strength I had built with the steady careful repetition when each monthly "step up" arrived.

6 weeks in I started my injury rehab in parallel with the physiotherapist who mentioned the visible progress since our last meeting. I'd shedded 4Kg of fat and built 1kg of muscle! No dieting, just healthy eating and keeping consistent with my Intro to Lifting sessions. 

I was able to jump straight into the specific pain relief movements and avoid further injury because I'd already improved my base-line fitness! BIG WIN!!

At the end of the 3 months of Intro to Lifting with progressive overload and consistency, my sore muscles post session are a thing of the past! My balance, stamina, mobility and general strength have all improved enormously. If I come back to my wobbly supported Lunges as an example...they are now without side support, wobble free, and (dare I boast?) feel easy with a 4Kg weight in each hand. 

 But despite being proud about all those little wins which of course do matter, what really I love about the program is how I feel now back in the saddle.... This is no exaggeration when I say I have better balance, softer hands, independent aides, less gripping (yes I've still got work to do), better transitions, better lateral work, rounder horse... and all that from the first session back in the saddle after a mega long time off!

All of these benefits are thanks to the 12 week program Intro to Lifting that I followed consistently, so a huge thank you Nicola for building a great program.

If anyone is wondering if it could help them, I say YES 100% you have everything to gain from it, and your horse will agree! 

And when you think "pfffff I can't be bothered today" think of it as laying a deposit in your "rider strength bank" it gains you interest each time!

I am enjoying so much the results that I'm reaping, that I've continued with the DRT Strength Foundation for the next 12 weeks 😄

My name is Nicola Smith, and I've dedicated the majority of my life so far to being a rider and fitness trainer with Dressage Rider Training.

I am hugely passionate about horses and riding, ever since I was a young girl with my pony 'Smokey' (pic below).

My lifetime of riding, combined with my background in Exercise Prescription, has given me a deep appreciation for what a rider truly needs to feel balanced, connected, and confident in the saddle.

The DRT Strength Roadmap was born out of both personal need and the hundreds of conversations I’ve had with riders just like you — riders who want to feel stronger, more stable, and more in control of their body without burning out or breaking down.

I created these strength-focused programs because I felt the gaps in my own riding — the moments where I lacked support through my seat, where fatigue crept in too soon, or where I knew I was working harder than I needed to.

Learning how to train my body like a rider — with intention, not intensity — changed everything. It gave me clarity, power, and the kind of quiet confidence that shows up in every ride.

What I’ve refined for myself, I’ve now shaped into a system for you — so you can build strength that actually translates to your time in the saddle.

If you follow the roadmap, step by step, I know you’ll experience the same breakthroughs — in how you move, how you ride, and how you feel in your own skin.

I can’t wait for you to uncover what’s possible.

Maybe you’re thinking…

“I’ve never lifted a weight in my life.”
“I don’t want to bulk up — I just want to ride better.”
“I’m worried I’ll hurt myself or do it wrong.”
“Isn’t it too late for me to start?”
“I’m not strong enough to even begin…”

If any of those thoughts have crossed your mind — good. It means you care. It means you’re thoughtful, aware, and maybe just a little unsure of where to begin.

And that’s exactly what the Intro 2 Lifting program was built for.

Because strength training for riders isn’t about big weights or intense gym sessions.
It’s about starting where you are — with control, intention, and small, smart progressions that rebuild your body from the inside out.

We’ll take it slowly, step by step — no guesswork, no intimidating equipment, and no ego.

You’ll learn how to move well before you ever lift heavier.

You’ll start with your bodyweight, building confidence and control.

You’ll train in a way that prevents injury, not causes it.

And you’ll discover that you’re capable of far more than you thought.

You don’t have to feel strong in order to begin.
You begin in order to become strong.

This is strength training made for riders like you — not bodybuilders, not athletes in their twenties, but everyday equestrians who want to ride better, move better, and feel amazing doing what they love.

Let’s take that first step — and show your body just how strong it can become.

Between riding, mucking out, work, and family, do you wonder how you’d ever squeeze in another thing?
Do you avoid workouts that feel too long, intense, or overwhelming — and then feel guilty for not doing anything?

Training should be designed to enhance your riding lifestyle, not just for the sake of training. With short, targeted sessions designed for riders, strength training becomes something you can do — and stick to — even on your busiest days.

Maybe you already have a routine.
You go to the gym, do Pilates, run, or squeeze in a yoga class when you can.

That’s fantastic — and it’s keeping you moving.
But here’s the thing…

Generic fitness doesn’t automatically translate to better riding.
In fact, some of it might even be working against what you’re trying to achieve in the saddle.

Dressage demands a unique combination of softness and strength, stability and suppleness.

To sit deeply, move with your horse, and give precise aids — your body needs to be trained in a way that reflects those demands.

Here’s what rider-specific strength training does differently:

It’s about building the kind of control, awareness, and strength that directly enhances your connection with your horse — so every ride feels clearer, more balanced, and more in sync.

So yes — keep doing what you love. But if riding is your passion… this is the training that makes it better.

Envision riding with effortless control — your seat stable, your posture aligned, your aids clear and refined.

Picture yourself moving in harmony with your horse, whether in the arena, on the trail, or in competition — strong, confident, and balanced. 

This is a reality you can build, by simply following the DRT Strength Roadmap.

The system is here. The structure is proven. All that’s missing is your commitment to take the first step.

You and your horse deserve the kind of connection that comes from a strong, supported, and supple body. Let’s make that your new normal.

If you're ready to stop guessing, stop hoping, and start training with purpose that will allow you to enjoy your riding even more — now is the time.

Start your DRT Strength Roadmap journey with membership via the Register button below.

Let’s get stronger — together.

At first I found the strength course quite challenging as it seemed a bit clinical given any weights I have used prior to this program are currently to music DVD's and use the body as a whole body momentum, to assist the lifting of weights.

Slowing up and not exercising to music whilst lifting allows one to tune into the body more so I have come to enjoy some of the exercises....because I had already done DRT 1 to 5 I was already familiar with horse stance and some of the exercises so I considered myself reasonably fit. 

 I can feel the muscles tingle when the blood flows to them in this program. I admit I didn't always allow the resting time in between the reps as I wanted to get on, but towards the end, the last 4 weeks I trained myself to rest for longer! And I did increase the weight for some exercises....but not for all....if I can't do it safely I don't push myself too hard...though I do push myself if it's achievable...but on some days my body tells me it's not safe to go up too quickly but I am very happy with the progress I have made...

I am 72 with all sorts of issues so one has to be reasonable. Maybe in time I will be able to increase the weights on the ones I struggle with.

I am now looking forward to starting the Foundation program... not sure I can manage 45 minute sessions though as 20 mins or so suits me perfectly. There are choices of programs to suit one's timeframe but I really do want to concentrate on the weights so I will give it a go... see if I can create the time required.

The program is easy to navigate. There was one exercise (pallof press I think) I couldn't do as I have nothing to tie an exercise band to in the room I use, but I substituted for a difficult one that challenges me the kneeling up one with weights...it's actually easier to step up but I'm sticking with the kneeling and step up as I find that more difficult....so you can adapt if you wish... I don't think Nicola would mind.

Her emails are motivating and helpful as always.

The program came along at a time when I felt my riding position was weakening and I was feeling like this might be an inevitable part of aging.

I began hearing about how vital it was for people to strength train as they age, and I have followed you for years so this program has been a great fit for me. Short enough to do in the mornings but with real effects.

I am stronger and more stable with better balance both on and off my horse.

I look forward to continuing into the next program so that I can keep doing the things I love.

I am so confident you will love your membership that I am happy to offer you a 30 Day Guarantee.

I want you to be happy with these programs. If you start & find it is not what you expected, you can ask for a full & complete refund, no questions asked.

We strive for honesty & transparency, we simply want you to be 100% confident in your decision to try this program.

I know these programs are going to help your riding, and give you everything you want out of them.

If you have any unanswered questions or if you're not sure about something, please do use the chat box at bottom right of the screen to send me a message. I will love to hear from you and help as best as I can.

Helping you be a better partner for your horse.

Kind regards

Nicola Smith

© Dressage Rider Training | Privacy Policy | Terms & Conditions