Getting Back Into Riding: Start With Lessons and Simple Off-Horse Work

Getting back into riding does not mean picking up exactly where you stopped. Book a supported assessment lesson, tell the instructor what has changed, and rebuild your off-horse fitness alongside riding.

The goal for your first few sessions is simple: find a level where you can breathe, follow instructions and maintain control of your position. Your previous achievements help explain your background; they are not a requirement for your first ride back.

Book a lesson that matches you now

When you contact a riding centre or qualified instructor, explain:

• How long you have been away and what you rode before the break.
• Your current activity level, any relevant injury or health limitation, and what makes you nervous.
• What you want from the first lesson: perhaps comfortable walk work and a little trot, rather than immediately returning to jumping or faster riding.

Ask for a suitable, dependable horse and an assessment before joining a group. British Equestrian recommends starting back at a riding centre, being honest about your ability and avoiding pushing too hard initially. In the UK, it recommends centres approved by its member bodies; elsewhere, check the local equivalent.

Confirm clothing and footwear requirements, and whether the centre can provide a correctly fitted riding helmet that meets its current requirements. Do not assume equipment stored since your last ride is still suitable. Ask about a mounting block and assistance if stepping up or swinging your leg over feels difficult.

If the break followed an injury, surgery or concussion, follow your medical provider’s return-to-sport advice. A home workout is not medical clearance. US Equestrian’s injury guidance stresses individualized medical advice and a gradual return rather than immediately resuming full performance.

Start a small off-horse routine

Try the following on two non-consecutive days each week. Start with one round, resting between exercises. These are general strength and balance drills, not a test you must pass before booking a lesson or a guaranteed fix for riding faults. The riding links identify skills to check with your instructor, not promised improvements in the saddle.

Walk gently for a few minutes first. Use a clear floor space, a stable chair without wheels that will not slip, and a wall for support. Choose a chair height that lets you sit with your feet flat and knees bent at roughly right angles. Stop an exercise if it causes pain or dizziness.

1. Sit-to-stand: controlled rising and lowering

Setup: Sit near the front of the chair, feet flat and hip-width apart.

Action: Lean slightly forward, stand slowly, then lower yourself back to the chair. Start with five repetitions. Use your hands for assistance if needed rather than struggling or dropping into the seat.

Checkpoint: Can you lower quietly, without shifting strongly onto one leg?

Riding link: This practises controlled leg effort relevant to rising trot, where the instructor can check your rhythm and landing in the saddle. It does not reproduce the horse’s movement.

2. Supported sideways leg lift: move the leg without leaning

Setup: Stand behind the chair with your hands resting on its back.

Action: Lift one leg a small distance sideways, then lower slowly. Do five repetitions each side. Keep your hips facing forward and your trunk upright; reduce the range if you lean.

Checkpoint: Notice whether one side needs more support or a smaller movement. Keep both sides within a controllable range rather than forcing them to match.

Riding link: The useful skill to discuss in lessons is moving a leg without tipping your whole body to the opposite side.

3. Wall press-up: trunk control while the arms move

Setup: Face a wall at roughly arm’s length, hands flat at chest height.

Action: Bend your elbows slowly, keeping them close to your sides, to bring your chest towards the wall, then press away. Begin with five repetitions; stand closer if necessary.

Checkpoint: Keep your body aligned without sagging through your lower back, shrugging or holding your breath.

Riding link: This gives you a simple way to practise keeping your trunk steady while your arms move—not a reason to brace your arms or pull on the reins.

These three exercises are adapted from the NHS strength routine, which recommends building gradually and practising at least twice weekly. The single round here is a smaller starting dose than its full wall press-up prescription.

4. Supported one-leg stand: compare balance

Setup: Face a wall with your fingertips touching it.

Action: Lift one foot slightly, keeping the standing knee soft and hips level. Hold for five to ten seconds, put the foot down, and repeat three times each side.

Checkpoint: Compare support needed, not just hold time. Keep your eyes open and use the wall whenever needed.

Riding link: This practises balance relevant to mounting from a block. Actual mounting technique still needs supervision around a horse. The setup and starting dose follow the NHS balance routine.

Add stamina without exhausting yourself

On other days, try a manageable walk—for example, ten minutes if that fits your current fitness. Keep conversation comfortable initially. As fitness develops, the CDC’s moderate-intensity talk test is being able to talk but not sing.

Add a few minutes or a few exercise repetitions at a time, rather than increasing everything together. For a more structured next step, use the rider conditioning plan.

Let lesson quality guide progression

For the first ride, agree a modest plan with your instructor: mounting, comfortable walk work, steering and halting, then brief trot work if appropriate. You do not need to cover every gait.

Afterwards, record three things: when you became tired, which position cue was hardest to maintain, and what felt more manageable than expected. Use that information to choose one priority for the next lesson.

If fatigue makes you grip, collapse or lose coordination, ask for a walk break or finish the demanding work. Add duration or difficulty when your instructor sees consistent control and you are recovering comfortably—not because a fixed number of weeks has passed.