While living on Koh Samui, it’s impossible not to notice how fitness has become part of everyday life nowadays. Every morning, Thai boxers and early risers are jogging along the island’s streets, while gyms, Muay Thai camps, and wellness centers buzz with energy. It feels like the whole island is moving—and I try to keep up.
You might find me lifting weights at Elite Gym and Fitness in Chaweng, taking brisk walks outdoors, or sneaking in a few exercises at home while watching TV—because who says fitness can’t be fun? Training for me isn’t just about lifting weights or burning calories; it’s about building a routine that challenges the body, sharpens the mind, and keeps injuries at bay.
I work out almost every day, but the gym only sees me three times a week. During those sessions, I tackle my 24 sets to technical failure, with the exception of compound lifts—deadlifts and squats—because pushing those to the limit carries too much risk. A typical workout takes about 1.5 hours, and by the end, I’m usually both exhausted and exhilarated.
Image: I spend about five hours a week at this gym, divided into three training sessions. Photographer: Jens
My strength sessions mix a few heavy compound lifts like deadlifts, leg presses, and squats with targeted work for shoulders, back, chest, arms, and legs. The goal is balanced development, and the process is intense—but nothing beats the satisfaction of finishing a challenging session. These days, I rotate between dumbbells, kettlebells, barbells, and machines, though machines get the lion’s share of attention lately.
Aerobic workouts are my chance to mix things up. Kickboxing, boxing, and Muay Thai are great for flexibility, keeping your reflexes sharp and providing an adrenaline rush. On other days, a brisk one-hour walk is enough for active recovery and mental clarity. These sessions aren’t just about burning calories—they’re moments to breathe, think, and recharge.
Finally, prehab exercises have become an essential part of my routine. I may not be a young man anymore, but targeted movements that strengthen joints, improve flexibility, and prevent injuries ensure I can keep training consistently for years to come. Think of it as an investment in the future.
✪ More: A log of my workouts
Below is a snapshot of my updated weekly workout program...
Image: This is my current weekly training routine. Design: Jens
