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Truckin' and Training: Fitness Routines While on the Road




Choosing a career as a truck driver might not be the healthiest job option. Countless hours spent in the driver's seat, frequent indulgences in fried chicken and hot dogs at truck stops, and a reliance on energy drinks can take a toll on your body. To counteract these challenges, it's imperative to prioritize both diet and fitness. In this blog post, we'll delve into the fitness aspect—exploring what you can do, how to do it, and strategies to prioritize your well-being on the road.





Resistance training


Resistance training is a powerful method for building strength and muscle. It involves exercises that use some form of resistance, ranging from weights and bands to your own body weight.


Despite the challenges of maintaining health on the road, don't get disheartened. Here are two approaches to incorporate resistance training during your trucking adventures:


No Gym This approach might be more feasible for many truck drivers since it demands less planning. With some basic equipment, such as pull-up bar, dumbbells, and resistance bands, you're good to go. Opt for a 2-3 days-a-week full body split. Ensure each set is taken to failure (the point where another repetition would compromise form). Here's a simple routine:

  • 2-3 Sets of Push-ups

  • 2-3 Sets of Pull-ups

  • 2-3 Sets of Weighted Squats

  • 1 Set of Biceps Curls

  • 1 Set of Triceps

  • 1 Set of Lateral Raises

  • 1 Set of Lunges


Gym Many gyms offer affordable memberships with nationwide access. Plan your routes in advance and allocate breaks to visit nearby gyms. When creating a workout plan, ensure it targets all major muscle groups. For example:

  • 1-day split: Full Body Workout

  • 2-day split: Upper Body, Lower Body

  • 3-day split: Push, Pull, Legs





Cardio Training


While resistance training is crucial, given the sedentary nature of a truck driver's lifestyle, cardio exercise is equally vital. The good news is that incorporating cardio into your routine while on the road is quite manageable. Rest stops, truck stops, and shipper and receiver facilities can all double as your "gym."


Depending on your fitness level, consider these cardio options:


Walking: Irrespective of whether you're a beginner or an advanced fitness enthusiast, walking should be a staple in your daily routine. Aim for 5000-10000 steps per day. Count your steps using various free apps available on your phone. During your 30-minute breaks, opt for a walk instead of scrolling through TikTok or YouTube. Listen to your favorite music or a podcast to make it enjoyable.

Running: For truckers who are further along in their fitness journey, running can be an excellent choice. Many beautiful rest stops offer opportunities to run in natural surroundings.

Jump Rope Workout: If running isn't feasible due to your location (truck stop, shipper, or receiver), jumping rope could be your go-to option. It requires minimal space, isn't expensive, and doesn't demand much time. Because jump roping can be quite intense, even just 15-20 minutes a day can yield positive results.





Crafting Your Fitness Plan


A balanced approach to fitness requires a combination of resistance training and cardio exercises. Each addresses different aspects of your health, and when integrated, they offer comprehensive benefits for your overall well-being. Planning this combination requires understanding your body's needs, preferences, and available time.


Beginners For beginners, a 3-day weekly plan might look like this:

  • Day 1: Resistance Training (Full body workout)

  • Day 2: Cardio (Walking or Jump Roping)

  • Day 3: Resistance Training (Upper Body or Lower Body focus)

Advanced As you advance, you can increase the frequency or intensity of your workouts. For instance:

  • Day 1: Resistance Training (Push)

  • Day 2: Cardio (Running or Intense Jump Roping)

  • Day 3: Resistance Training (Pull)

  • Day 4: Resistance Training (Legs)

  • Day 5: Cardio (Extended walking or light jogging)

Of course, the above are just templates. You must tailor your plan based on your preferences and how your body responds. Some truckers may find that they prefer more cardio to clear their minds after long driving stints, while others may emphasize resistance training to counteract prolonged sitting.


The key is consistency. Whatever combination you choose, commit to it. Over time, you'll find a rhythm that best serves your physical health and aligns with your time on the road.





In conclusion, where there's a will, there's a way! Being a truck driver has its perks, but incorporating a training routine into your week will greatly enhance your health and energy levels. Remember, higher energy translates to increased productivity, which ultimately means more money! Keep that in mind on your journeys. Safe travels!









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