How to Burn Calories and Build Muscle While Gardening

Did you know that gardening is a great form of exercise? It’s one of the most enjoyable ways to burn calories and boost your mood; no gym required. Whether you’re planting, weeding, or hauling mulch, fitness gardening turns everyday yard work into a full-body backyard workout. Not only does it strengthen muscles and reduce stress, but it also keeps you active outdoors. Curious about how to burn more calories while gardening? This guide breaks down how you can make the most of your gardening as an exercise routine and track the calories burned doing yard work you already love.

Why Gardening is Great Exercise for Your Body and Mind

The Mayo Clinic recommends that people get at least 30 minutes of moderate activity each day. If you have a desk job or work on the computer a lot, gardening is a simple way to get moving, enjoy fresh air, and boost both physical and mental wellness. Plus, by incorporating small changes like using manual tools or refilling your pond or water feature by hand, you can add even more movement to your daily routine. It’s the perfect mix of exercise and self-care

Calories Burned by Common Gardening Tasks

You might be surprised how many calories your regular chores burn. According to WebMD:

Landscaping (moving rocks, laying sod, etc.): 400 to 600 calories/hour

Raking and bagging leaves: 350 to 450 calories/hour

Mowing with a push mower: 350 to 450 calories/hour

Planting, weeding, digging: 200 to 400 calories/hour

To keep your body safe while staying active, don’t forget to stretch first.

Stretching Tips to Prevent Gardening Injuries

Gardening works many muscles in the body, and stretching helps prevent any injuries. The most-used muscles when gardening are the back, shoulders, and arms. You can also get a great core workout and leg workout depending on what projects you’re working on. Before heading out to the garden, stretch your body and wake up your muscles.

Gardening Safely in Hot Weather

Gardening is often an outdoor hobby, and during the summer, it can get hot. Make sure to also take breaks and stay hydrated, especially when working on tasks like seasonal pond prep. When the weather is really warm, try to garden early in the morning or late in the afternoon when the sun is less intense. Always wear sunscreen and a hat when working in the sun.

Simple Gardening Swaps to Burn More Calories

Make the most out of your daily gardening chores and turn them into a workout. Gardening can be a great full-body workout when you work hard to engage your muscles and put in a little extra effort. One great way to burn extra calories while gardening is to go “old school” and ditch the electric tools. Use a push mower and manual clippers, and trimmers instead of your electric and gas-powered ones. These swaps add intentional effort and build strength, especially when you're refilling your pond or fountain by hand. You’ll feel the burn!

Strength-Building Gardening Tasks That Replace the Gym

There’s no need to hit the gym and lift weights when you can do these exercises. When you’re shoveling or moving heavy objects, it engages your arms, shoulders, back, and core. Always lift with your core, not your back. Bend at the hips, keep your back straight, and lift through your legs and core when picking up heavy objects. If you have a good grip on a bag of mulch or dirt, use it in place of weights or a kettlebell to do squats, lunges, calf raises, and deadlifts (make sure to use the proper form).

Shoveling

Lifting pond gravel, mulch, or decorative rock

Moving stones or edging

Wheelbarrowing pond supplies

Turning compost

Stacking wood

Carrying water

Mulching

Tip: Always lift with your legs and core, not your back.

Low-Impact Gardening Activities That Burn Calories

If you’re looking for more of a cardio workout with a little less weight-bearing intensity, these gardening duties help to burn calories.

Weeding (squat instead of sitting or kneeling to work the legs)

Raking (it’s like the rowing machine at the gym)

Watering plants and small ponds with a can instead of a hose

Sweeping pathways and patios (twist to engage your core)

Bonus tip: Try pairing these with upcycled garden tools or planters to cut waste and get moving.

Pro Tips to Maximize Fitness While Gardening

Switch out your hands, work on being ambidextrous. Avoid only using your dominant hand when gardening. Change positions frequently and try to engage as many muscle groups as possible. Engage the core when you twist, feel your glutes and thighs work as you squat instead of bending down. Exaggerate your movements, using slow and controlled movements to really make your muscles work. When you do a task, put energy into it, work vigorously, then take a break. Do your activities in bursts and rest rather than at a slower and more relaxed pace over time. Use your breathing to help you inhale on the easy parts and exhale on the harder parts to engage your core. Alternate between light and heavy work to give yourself a break while still moving.

Advanced Gardening Fitness Ideas (Weighted Vests & More)

Do you have a sturdy bench or picnic table? You can do step-ups, box jumps, and triceps dips. If you want to burn even more calories, you can wear a weighted vest or use ankle weights (you can use them on your wrists too) while gardening.

Gardening is the perfect mind-body hobby as it burns calories and builds muscle while having important mental health benefits like reducing stress, depression, and anxiety. Everyday gardening tasks like weeding, raking, and sweeping help keep you in shape. You can make little tweaks to your gardening routine to turn it into a full-body workout that you’ll enjoy. Always stretch before gardening, drink plenty of water (especially in the heat), and don’t overdo it.