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Training Tips

Consistency beats intensity. These fundamentals move the needle whether you’re just starting out or getting back into a routine.

• Warm up for 5-10 minutes before every session — light cardio and dynamic stretches reduce injury risk.
• Prioritize progressive overload — gradually increase weight, reps, or sets over time instead of jumping straight to heavy loads.
• Focus on form before weight — bad technique under heavy load is the fastest route to injury.
• Rest and recover — muscles grow during recovery, not during the workout. Aim for 1-2 rest days a week and 7-9 hours of sleep.
• Stay hydrated — even mild dehydration hurts strength and endurance. Drink water before, during, and after training.
• Pick something you’ll actually stick with — the best training plan is the one you’ll consistently do, not the “perfect” one you abandon after two weeks.

Healthy Food Tips

Food doesn’t need to be complicated. These general principles apply no matter what specific products you choose to eat.

• Prioritize protein — it keeps you full, supports muscle repair, and is found in eggs, fish, poultry, beans, and dairy.
• Eat the rainbow — different colored fruits and vegetables provide different vitamins, minerals, and antioxidants.
• Choose whole grains over refined — brown rice, oats, and whole wheat keep you fuller longer and provide more fiber.
• Limit added sugar and ultra-processed snacks — they’re easy to overeat and offer little nutrition for the calories.
• Don’t fear healthy fats — nuts, seeds, avocado, and olive oil support heart health and help you absorb key vitamins.
• Drink water first — thirst is often mistaken for hunger, and staying hydrated supports digestion and energy levels.

Training in Norway

Norway is one big outdoor gym. Here’s how to make the most of it, all year round.

How much should you move?

• The Norwegian Directorate of Health (Helsedirektoratet) recommends adults get 150–300 minutes of moderate activity a week, or 75–150 minutes of hard activity, or a mix.
• Add strength training at least twice a week for all the big muscle groups.
• Everything counts: walking to the shop, cycling to work and carrying groceries.

Use the outdoors

• Allemannsretten (the right to roam) lets you hike, run and ski freely in forests and mountains, as long as you respect nature and landowners.
• DNT (Den Norske Turistforening) has marked trails, cabins and group hikes all over the country, and UT.no is great for finding routes.
• Stair and hill intervals are a free, super-effective workout, and most Norwegian towns have plenty of both.

Winter training tips

• Wear a reflector (refleks) when you run or walk in the dark. It’s one of the simplest ways to stay safe from October to March.
• Get ready for cross-country ski season in autumn with running, roller skiing or poles on uphill hikes.
• Dress in layers: wool closest to the body, and a windproof shell on top.
• With little sun in winter, many Norwegians take tran (cod liver oil) or vitamin D. Ask your doctor if you’re unsure what you need.

General tips only, not medical advice. Talk to a doctor before starting hard training if you have health issues.

Recommended Gear

A few pieces of gear that make it easier to stick with your training and recovery. These are affiliate links — if you buy through them, we may earn a small commission at no extra cost to you.

Adjustable Resistance Bands with Handles

A set of stackable resistance bands with handles for strength work, mobility, and warm-ups — easy to pack and use anywhere.