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How To Do a Trucker Workout

Without focus or a plan, it can be hard for truckers to fit in a workout and stay in shape. When you’re out on the road it can be tempting to skip workouts or put them off for later. But trucker workouts offer important health benefits. 

Even a few minutes of exercise at stops can improve circulation, boost mood, and have long-term health pay-offs. If you can fit in somewhere from 15 to 20 minutes a day, you can start feeling better and sleeping better. 

Here’s how to make it work on the road, with our simple suggestions for truck driver workouts. 

Why Is it Important to Workout as a Trucker?

Trucker workouts can benefit drivers’ wellbeing in many ways. Working out regularly can help truckers maintain a healthy weight. 

Plus, regular trucker workouts can also reduce the risk of heart disease, diabetes and blood sugar issues, and increase health for longevity. Exercising regularly strengthens bones and muscles, can improve sleep quality, and is good for mental health and wellbeing. Setup a trucker workout plan to start reaping benefits this week. 

How Long Should I Workout Per Day?

Truckers should aim to do an intense workout for at least 15 minutes a day. Over the course of the week, that can add up nearly two hours of intense exercise. You’ll be surprised how much of a difference a short time makes in truck driver workouts. 

Truckers can also do as few as 2- to 3-minute bursts of squats, lunges, or other exercises at each stop. This is an easy way to increase your exercise time. 

How Your Diet Can Help

Working out is important for health, but so is diet. Whether you want to lose weight, feel better, or prevent disease, diet can play an important role. 

It can be tempting for truckers to stock up on chips, cookies, and other portable snacks. Instead, focus on eating three meals, even on the road. Healthy snacks and eating three meals a day can help you stay on goal for a healthy lifestyle.

If you skip meals, it can lead to extra unhealthy snacking or overeating later in the day. To prevent this, choose well-balanced meals that are rich in nutrients from fruits and vegetables. 

Consider packing healthier snack options that are low in sugar and not fried. Stocking your truck with fruit, veggies, nuts or peanut butter, yogurt, jerky, and wholegrain crackers are examples of healthy options, when eaten in moderation. 

How to Work Out as a Truck Driver

Ready to start a trucker workout? Here are some of the simplest ways to fit in a workout as a truck driver. 

Use What’s Around You

The easiest way to fit in a workout as a trucker is to use what you have around you. Run sprints, walk around the truck stop, do lunges, or practice your dips on a bench. 

There are even truck stops that have gyms! You can search ahead of time to see if there are any truck stop gyms on your route. 

Here are a few examples of mobility exercises that you can do in a small space:

  • Stretch: Twist in your seat, roll your head, or cross your arms to stretch your shoulders
  • Implement Built-In Cardio: The simplest act of stepping up and down from the cab counts as a workout. You can also use the curb or any other step available to do a short step workout. 
  • Find Parks: Many truck stops have green spaces or nearby parks. Take advantage of these and get in a short outdoor workout. 

Purchase Small Equipment

Trucker workout equipment is versatile and flexible. Truckers can store small exercise equipment in their cab to fit in a workout anywhere. 

You can follow videos on YouTube for free or download apps that can coach you through your workouts. Here are a few pieces of equipment that can be useful for truck drivers to have with them at all times: 

  • Free weights 
  • Kettlebells
  • Exercise bands
  • TRX bands
  • Medicine ball
  • Rebounder
  • Folding bike

You can start with just one and build up! Truckers can create custom workouts or follow workout videos with free weights, kettlebells, and exercise bands. TRX bands can be used anywhere, and they provide an intense strength workout in as little as 15 minutes. 

You can lift and throw a medicine ball to increase heart rate. For other cardio options, a portable rebounder or folding bike can help you get moving and don’t take up too much space. There’s no limit on truck driver workouts.

Isolated Movements

Also called bodyweight exercises, isolated movements can be done anywhere, making them the perfect option when it comes to truck driver workouts. Just park your truck in a safe and legal place. From there, you can just get started! There are so many examples of extreme strength training that can be done via isometric exercises.

Here are a few simple exercises to get you started:

  • Pushups
  • Walking lunges
  • Squats
  • Wall sits
  • Calf raises
  • Bench dips
  • Squat variations
    • Narrow squats
    • Wide squats
    • One-legged squats 

Cardio

Truckers can get their heart rate up with cardiovascular activity, and the best part is that it can be done anywhere. Cardio requires no equipment, making it an easy way to get your 15 minutes of daily exercise in! 

Here are a few examples of cardio exercise that you can even do near your cab:

  • Jumping Jacks
  • Jogging in place
  • Punching 
  • Doing windmills
  • Kickboxing
  • Jumping rope 
  • Skipping
  • Running
  • Sprinting 

All of these exercises can be done continuously, or alternated with rest for a high intensity interval workout (HIIT).

Take a Walk

Going on a walk is a simple and beneficial step anyone can take for their health. In fact, research shows that regular walkers enjoy many of the same health benefits as those who frequently engage in various other types of exercise. 

In general, exercise can lower blood pressure, increase your longevity, help you get to a healthy weight, improve your mood, and so much more. Since walking isn’t as intense as the other activities listed here, you can walk for longer. Try taking a daily walk for at least 30 minutes or try splitting it into two 15-minute walks everyday. 

Trucker Workouts: Small Steps for Big Results

Whether you start by taking a daily walk or you focus on lifting up those dumbbells, adding exercise to your daily routine not only breaks up a long trip, but it lays the foundation for long-term health as well. Coupled with regular meals and healthy snacks, truckers can get into great shape, even while on the road. 

Truck driver workouts can make your job more enjoyable, too. While it takes a firm resolve to stick with workouts as a truck driver, trucker workouts can make a big difference in the health, happiness, and longevity of truckers’ lives!

FAQ

What exercises can I do in a semi truck?

 If you’ve wondered how to workout as a truck driver, you’ll be surprised with the options. You can do any portable exercise in a semi truck. Consider even lifting your legs in a walking motion within the cab, or stepping outside for isometric exercises, a walk, or a jog. You can also back weights, kettlebells, or other portable equipment to get a complete workout.

 How do truck drivers lose weight?

Truck drivers can lose weight by focusing on a healthy diet and building in more regular exercise. Reducing sugary drinks and snacks, and committing to eating well-balanced regular meals can help truck drivers lose weight. Try to add even a few minutes of daily exercise to increase strength and improve weight loss results.

How can a truck driver build muscle?

Yes, truck drivers can build muscle. Bring along some free weights, kettlebells, TRX bands, or commit to doing isometric exercises to build strength. Try to workout for at least 15 minutes a day to start building muscle. Truck driver workout plans can be any existing training plan you enjoy.

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