The Go Ape Workout: Exercises That Target The Muscles You'll Use In The Trees

Ever wonder what muscles you use when you’re climbing, balancing, and zipping through the trees? Spoiler alert: it’s pretty much your whole body! And here’s the cool part – Go Ape is totally doable exactly as you are right now. You don’t need to train, prep, or hit the gym before your visit. Our courses are designed for everyone, and you’re absolutely ready.

That said, if you’re someone who loves fitness, wants to mix up your routine, or is just curious about what muscles light up during a ropes course adventure, this workout is for you. Think of it as a fun way to engage the same muscle groups you’ll be using at Go Ape – not because you have to, but because it’s kind of cool to feel those connections.

What Muscles Get To Work On A Ropes Course?

Ropes courses are total body experiences. You’re not just working your arms (though they’ll definitely feel alive) – you’re engaging muscles you might not even think about in everyday life. Here’s what gets activated:

Upper Body: Your lats (back muscles), biceps, forearms, and shoulders get in on the action when you’re pulling yourself across obstacles. Your grip gets a workout too, which is why your hands might feel a little tired afterward (in a good way!).

Core: Every time you balance on a platform or navigate a wobbly bridge, your abs and lower back are quietly doing the work to keep you steady. It’s like sneaky core training disguised as fun.

Lower Body: Your legs are more involved than you might think! Your quads, glutes, and hamstrings help you push yourself up and stabilize as you move through the course.

Balance & Coordination: Your body gets to practice adjusting and adapting in real time, which is honestly one of the most fun parts of the whole experience.

The Go Ape-Inspired Workout

If you’re into fitness and want to play around with exercises that mirror what you’ll do at Go Ape, here’s a fun workout to try. You can do it at home, at the gym, or wherever works for you. And remember – this is totally optional. It’s just a cool way to engage those same muscle groups if that’s your thing!

Note: Every exercise has modifications, so you can scale it to whatever feels right for your body. Start easy and adjust as you go!

Upper Body Exercises

1. Pull-Ups or Assisted Pull-Ups

What it works: Lats, biceps, and grip strength – the same muscles that engage when you’re hauling yourself up on the course.

How to do it: Grab a pull-up bar with hands shoulder-width apart. Pull yourself up until your chin is above the bar, then lower down with control.

Easier option: Use resistance bands for assistance, try negative pull-ups (jump up, lower down slowly), or use an assisted pull-up machine if you’re at a gym.

Try: 3 sets of as many reps as feels good

2. Dead Hangs

What it works: Grip strength and shoulder stability.

How to do it: Grab a pull-up bar and just hang. Keep your shoulders engaged (don’t let them scrunch up to your ears).

Try: Hold for 15-30 seconds (or longer if you can!), rest, repeat a few times

3. Dumbbell Hammer Curls

What it works: Biceps and forearms – the muscles that get a workout during climbing movements.

How to do it: Hold dumbbells (or water bottles, or cans of soup!) at your sides with palms facing each other. Curl the weights up to shoulder height.

Try: 3 sets of 10-12 reps with whatever weight feels right

4. Rows (Dumbbell, Resistance Band, or Bodyweight)

What it works: Back muscles, which come alive during pulling movements.

How to do it: Bend forward slightly with a flat back. Pull the weight (or resistance band) toward your ribcage, squeezing your shoulder blades together.

Try: 3 sets of 10-12 reps

Core Exercises

5. Plank Hold

What it works: Core stability – the same kind your body uses to stay balanced on platforms.

How to do it: Get into a push-up position on your forearms or hands. Keep your body in a straight line. Don’t worry about holding it forever – even 10-20 seconds counts!

Try: Hold for whatever feels challenging but doable, rest, repeat a few times

6. Hanging Knee Raises

What it works: Core and grip – it’s like rope climbing practice!

How to do it: Hang from a pull-up bar. Bring your knees up toward your chest, then lower with control.

Easier option: Just practice hanging and lift your knees slightly – any movement counts!

Try: 3 sets of 5-10 reps (or whatever feels good)

7. Bird Dogs

What it works: Core stability and balance.

How to do it: Start on hands and knees. Extend your right arm forward and left leg back. Keep your back flat and hips steady. Hold for a few seconds, then switch sides.

Try: 3 sets of 8-10 reps per side

Lower Body Exercises

8. Squats (Bodyweight or Weighted)

What it works: Legs and glutes – the muscles that help you push yourself up and stay stable.

How to do it: Stand with feet shoulder-width apart. Lower down like you’re sitting in a chair, keeping your chest up. You can add weight if you want, or keep it bodyweight – both work great!

Try: 3 sets of 10-15 reps

9. Lunges

What it works: Each leg individually, plus balance.

How to do it: Step forward with one leg and lower your back knee toward the ground. Keep your front knee over your ankle. You can do these in place or walking forward.

Try: 3 sets of 8-10 per leg

10. Glute Bridges

What it works: Glutes and hamstrings.

How to do it: Lie on your back with knees bent and feet flat. Lift your hips up until your body forms a straight line from shoulders to knees. Squeeze at the top!

Try: 3 sets of 12-15 reps

Balance & Coordination

11. Single-Leg Balance

What it works: Balance – just like navigating beams and platforms!

How to do it: Stand on one leg and try to hold steady. It’s harder than it sounds!

Make it trickier: Close your eyes, stand on a pillow, or add arm movements.

Try: 20-30 seconds per leg (or as long as you can!), repeat a few times

12. Walking Lunges with Rotation

What it works: Balance and coordination with a twist (literally).

How to do it: Step into a lunge, then rotate your torso toward your front leg. Step forward and repeat on the other side.

Try: 3 sets of 8-10 per leg

Full-Body Fun

13. Bear Crawls

What it works: Shoulders, core, legs, and coordination.

How to do it: Start on all fours. Lift your knees slightly and crawl forward, moving opposite hand and foot together. It’s kind of like being a kid again!

Try: Crawl for 15-20 feet, rest, repeat a few times

14. Burpees

What it works: Everything! Plus it gets your heart rate up.

How to do it: From standing, drop into a plank, do a push-up (optional!), jump your feet back to your hands, then jump up.

Easier option: Step back instead of jumping, skip the push-up, and stand up instead of jumping at the end. Still counts!

Try: 3 sets of 5-10 reps (or whatever feels right)

Putting It All Together

If you want to try these exercises as a workout, here’s one way to organize them. But honestly, you can mix and match however you like – there’s no wrong way to do it!

Warm-Up (5 minutes-ish)

Light movement like walking, jogging in place, or jumping jacks. Some arm circles and leg swings.

Main Workout (Pick 6-8 exercises)

A couple upper body exercises
A couple core exercises
A couple lower body exercises
A balance exercise
Maybe a full-body finisher if you’re feeling it

Cool-Down (5 minutes)

Gentle stretching for your arms, shoulders, back, and legs.

A Few Friendly Reminders

This is totally optional: You can absolutely come to Go Ape without doing any of this. Our courses are built for people of all fitness levels, and you’ll have a blast no matter what.

Modifications are your friend: Every exercise can be made easier or harder. There’s no shame in starting simple – that’s actually the smart move.

Quality over quantity: A few good reps beat a bunch of sloppy ones every time.

Have fun with it: This workout is just a fun way to engage similar muscles. If it feels like a chore, skip it and just come enjoy the course as you are!

Listen to your body: Rest when you need to, and don’t push through pain. Feeling challenged is good; feeling injured is not.

The Bottom Line

Here’s the real truth: Go Ape is for everyone, exactly as you are right now. You don’t need to train, prep, or stress about being “ready” – you already are. Whether you’re a fitness enthusiast, a busy parent, or someone who hasn’t worked out in years, our courses are designed to be accessible and fun for all bodies and abilities.

This workout is just here for the people who love that kind of thing – a cool way to engage the same muscles you’ll use in the trees. But if working out isn’t your jam? That’s totally fine. Come as you are, have a blast, and let the course itself be the workout. Either way, you’re going to have an amazing time.

See you in the trees!

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About Go Ape

Go Ape believes in creating spaces where people of all ages and abilities can escape the ordinary, rediscover their courage, and embrace the thrill of discovery. Here, in the treetops or along scenic paths, lifelong bonds are forged, confidence is renewed, and laughter echoes through the canopy. Go Ape isn’t just an activity; it’s a movement to reconnect with what truly matters: people, place, and purpose.

Go Ape isn’t just an activity. It’s a movement to reconnect with what truly matters: people, place, and purpose. Let’s rise above together. Visit goape.com.