The DRT Strength Roadmap
Your complete journey to improved riding
A step-by-step strength system that meets you exactly where you're at and grows with you for life — all inside one simple membership.
Watch: Nicola walks you through the DRT Strength Roadmap
First, let's talk about why this matters
Why strength training matters for every rider
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.
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.
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.
Aligns with your body’s changing physiology
- 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 — especially in midlife women.
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 maintain muscle and build strength without burnout. You’ll recover faster, have more energy, and feel more powerful at every age.
I found the Intro2Lifting 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.
Ready to start your strength journey? Here's how to join.
Join with Membership Now
Choose the plan that suits you
- All DRT Strength Programs included
- Mobile app to save for offline usage
- Instant access — you can cancel any time
Want to see everything inside membership first? What's included in membership?
So here's how it all fits together
Introducing the DRT Strength Roadmap
This is a step-by-step system that meets you where you're at and grows with you for life. Four programs, one membership — start where you fit right now and shift as life shifts.
Step 1
Intro 2 Lifting
- Who it's for
- If you are a true beginner who has never lifted weights before, or if you are coming back after a long break.
- What you'll do
- 3 or 5 short sessions per week, introducing and mastering bodyweight and light dumbbell patterns.
- Key outcome
- You will gain confidence 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!
Step 2
Foundations
- Who it's for
- If you are ready to start building real strength, lean muscle mass, and improved bone density.
- What you'll do
- 12 weeks of progressive overload, where you can choose between 3 or 5 sessions per week.
- Key outcome
- You will build well-rounded strength that supports your riding in every way.
I just finished the Foundation program using the 3 times / week option. It was flexible — I could always get three workouts done in a week, adding yoga on alternate days to maintain flexibility. I increased my strength and I am ready for heavier dumbbells! I can tell my strength has improved — it is easier to put the saddle on my horse, and to put it up on the rack in the tack room. I have already started the Core Program. Thank you Nicola!
Step 3
Momentum
- Who it's for
- If you are busy, in-season, or in maintenance mode, and can only do the minimum.
- What you'll do
- 20 minute workouts, 3 days/week, covering strength, core and mobility sessions.
- Key outcome
- 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 I needed something different. I decided to follow the 3 day split and after the first workout I was a bit afraid it would not be enough to maintain my fitness… Nevertheless I went on, and having completed it I must say I’m impressed by the efficiency. I’ve not only maintained my level, I’ve improved my push ups and my upper body strength. I keep getting better and better, step by step, millimeter by millimeter. Thank you Nicola.
Step 4
Squad
- Who it's for
- If you are a lifelong rider who loves structure in your week, and who wants continual progression.
- What you'll do
- Rolling 12 week blocks, with 45 minute strength workouts 3 days/week, plus an optional sprint intervals day.
- Key outcome
- Gives you ongoing progression and athleticism, through continually updated programming.
I have not had a workout routine 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 for my home gym, and seen great results. 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 too — he is happier in his work, understands my aids better, and is just more fun to ride! I am 67 and have enjoyed riding more than ever after starting DRT and the strength journey.
Choose what's right for you…
- 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.
And here's why it's all one membership
The membership advantage
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.
Wondering what you'll need?
Equipment needed
This program is designed to do at home with dumbbells — no fancy gym required. I've intentionally kept it minimal so you can train effectively from your own space.
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 (open-ended or with handles) for posture and rowing — ideally with multiple resistance levels.
- Mini loop band for glutes and side steps.
Dowel or broomstick
- A long wooden stick — but a broomstick or mop handle works just as easily.
Optional add-ons
- Bench or sturdy box for step-ups and hip thrusts (a chair or low couch works too).
- Timer app or stopwatch for sprint intervals and rest periods.
- Yoga mat for comfort and grip on floor-based exercises.
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 long time away from riding due to health and injury, I started Intro 2 Lifting. At first 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 steady, careful repetition.
Six weeks in I started injury rehab in parallel with my physiotherapist, who mentioned the visible progress. I’d shed 4kg of fat and built 1kg of muscle — no dieting, just healthy eating and staying consistent. My balance, stamina, mobility and general strength have all improved enormously.
But what I really love is how I feel back in the saddle… better balance, softer hands, independent aids, less gripping, better transitions, better lateral work, a rounder horse — and all that from my first session back after a long time off! If anyone is wondering if it could help them, I say YES 100% — and your horse will agree!
And in case we haven't met…
Hi, I'm Nicola Smith — your instructor.
I've dedicated the majority of my life to being a rider and fitness trainer with Dressage Rider Training. 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.
Learning how to train my body like a rider — with intention, not intensity — changed everything. 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. I can't wait for you to uncover what's possible.
- Bachelor of Physical Education & Exercise Prescription, Otago University
- CHEK Level 2 Practitioner
- Functional Diagnostic Nutrition Practitioner
Maybe you're thinking…
Never done strength training before? You're not alone.
- “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. And that's exactly what the Intro 2 Lifting program was built for.
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 don't have to feel strong in order to begin. You begin in order to become strong.
I wasn’t sure if I would like the weight lifting program — I have no experience, and while I love the DRT 1 to 5 programs this was a bit different. At first I thought it would be boring and repetitive, but I really got into it!
The best thing is the results! I can really notice my strength increasing and my balance improving. Better yet, my riding is reflecting all of this! I’m 70 years old, have had 2 hip replacements, and I haven’t felt better! Thanks Nicola for this program!
I have found this strength programme absolutely excellent. I started it because I had sustained a kick injury to my left leg and it was feeling weak and dysfunctional. By around week 4 I was noticing a good difference, and now I’m nearly at the end I feel like a different person!
I struggled with the basic movements at the start, and in week 12 I just have a massive grin on my face as I’m doing them all with weights, or many more reps! My injury has completely resolved and I’ve noticed a really good improvement in my riding, strength and fitness. I would recommend this to anyone looking to improve their strength and co-ordination in a safe and progressive way.
Feel like you can't fit this into your busy days?
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 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.
The Intro 2 Lifting program has been very helpful for me. I’ve been weight-lifting off and on since high school and university — back in the Nautilus days of the 70s and 80s! This program helped me, now in my 60’s, to really think about my goals and my form to avoid injury and improve fitness (and my riding) without access to a gym or a lot of equipment.
I also appreciate that the exercises are directed to riding, and that you are a rider as well as a professional fitness trainer. So many riders are out there posting with no fitness experience, or trainers with no riding experience. I find this program targets what I need without taking up all my time and energy. Thank you.
Feel like your current training is already enough?
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.
Why rider-specific training makes the difference
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:
- Trains your body in the patterns you actually use in the saddle — not just generic movement.
- Targets the muscles riders underuse (glutes, hamstrings, mid-back) and overuse (hip flexors, traps).
- Improves symmetry and posture, so you don’t collapse through one side or compensate unconsciously.
- Builds strength without tension — so you’re stable, but not stiff.
- Develops endurance in riding-specific positions, helping you stay strong through transitions, lateral work, and longer sessions.
You're not just getting stronger — you're getting rider-strong. So yes — keep doing what you love. But if riding is your passion… this is the training that makes it better.
I’ve had some experience with weight training, but felt Intro 2 Lifting would be a good place to restart. There isn’t much equipment required, the exercise videos are clear and easy to follow, and the instructions are detailed — you learn not just how to perform an exercise, but what not to do as well.
The workouts were easy to fit into my schedule and I appreciated the emphasis given to form over lifting heavier weights. Overall, it was a good first step toward more challenging workouts. Thank you for this program!
Still have questions?
Frequently asked questions
When purchasing you’ll receive login details to our website that contains the program. Each day you’ll receive an email with a link to the session to be done that day. You can also install our mobile app to access the program on iPhone, iPad, or Android. On the website or app, just push play and stream the video sessions, like a YouTube video.
So here's where it's up to you
Your commitment
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.
If you're ready to stop guessing, stop hoping, and start training with purpose — now is the time.
Let's get stronger — together.
Start your DRT Strength Roadmap journey today.
Join with Membership Now
Choose the plan that suits you
- All DRT Strength Programs included
- Mobile app to save for offline usage
- Instant access — you can cancel any time
Want to see everything inside membership first? What's included in membership?
To recap, here's what you'll gain
What strength training gives every rider
- Deeper, more stable seat — so you’re in sync with your horse, not fighting against it.
- Improved posture and balance — reduce slouching, gripping, and uneven aids.
- Enhanced body awareness — fix asymmetries and ride with more precision.
- Injury prevention and joint support — especially for your hips, knees, and back.
- Increased stamina in the saddle — ride longer without fatiguing or losing form, and reduce your risk of a fall.
- Reduced stiffness and tension — in your hips, knees, and back, both during and after rides.
- Increased vitality for life — not just for riding, but for everything you do daily.
The program came along at a time when I felt my riding position was weakening and I worried this might be an inevitable part of aging. I began hearing how vital it is 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 I can keep doing the things I love.
And you risk nothing
My 30-Day Guarantee to you
I'm so confident you'll love your membership that I'm happy to offer you a 30-day guarantee. If you start and find it's not what you expected, you can ask for a full and complete refund, no questions asked. We strive for honesty and transparency — I simply want you to be 100% confident in your decision to try it.
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 you're not sure about something, please use the chat box at the bottom right of the screen to send me a message. I would love to hear from you and help as best I can.
Helping you be a better partner for your horse.
Kind regards, Nicola Smith