No Gym? No Problem – 5 Easy Exercises For Truck Drivers

Learn Great Workouts for Truckers

“I don’t have time to go to the gym.”

“I don’t want to pay for a gym membership.”

How many times have you heard these excuses?  Heck, you don’t even have to be talking to a truck driver to hear these come up in regular conversation.  So when you add in an ever changing schedule with no nearby gym, it may seem as though consistent exercise for truck drivers is next to impossible.

But the fact is, you can get in a great workout without EVER going to the gym.  In fact, there are plenty of exercises for truck drivers that are easy to do.  Just ask our friend Jerry McCoy.  The Healthy Trucker team found Jerry in a drop yard waiting on his next load.  Guess what Jerry was doing to kill some time?  You guessed it – getting in a great workout!  Check out the video below to see for yourself.

There are plenty of exercises you can do inside your truck or just outside of your truck AND the best part is you don’t need any fancy equipment to do them.   In fact, Jerry is able to get in a full body workout 4-5 days a week with a $15 resistance exercise band he picked up from Kmart and a little bit of creativity.  Let’s take a closer look at some of these easy exercise ideas for truck drivers.

5 Easy Exercises for Truck Drivers

  1. Push-ups – Push-ups are a very basic exercise that can really go a long way to tone your body when done correctly.  A couple of good things about push-ups are that they use your body weight as resistance and don’t require a huge amount of space.  As long as you can extend your legs back while having enough space to keep your arms shoulder width apart, you can do a push up.  Best of all, you can get in a few sets of push-ups in just a few minutes at just about any time (as long as you’re not driving of course).  Push-ups are a great exercise for truck drivers to work in the next time they’re waiting on a load.
  2. Dips– Truck drivers can get in a solid triceps workout by getting in a few sets of dips.  In the video, Jerry demonstrates how you can use a couple of tires for support as you lower your body by bending at the elbow.  Raining outside?  No problem, consider using the passenger seat and driver seat for support to do dips while staying dry inside.  Keep your arms closer together and your body upright to maximize tricep work or widen your arms and lean forward to get in some chest work as well.

    Truck Driver doing dips between semi truck wheels

  3. Sit Ups – Why not wake up 10 minutes early to get in a few sets of sit ups?  After all, you can do them right in your sleeper.  You’ll find all kinds of advice from fitness experts on how to do a sit up to build “ripped abs,” but the key is to make sure you aren’t putting unnecessary strain on your back.   When it comes to sit ups for truck drivers, our advice is to find a comfortable space in your truck and a technique that works best for you.
  4. Walking – Even walking some laps around your truck can help get your heart rate up enough to help you achieve goals such as losing weight or lowering your cholesterol.   Next time you’re at a truck stop, consider taking some time to walk before you get back in your truck.  To help you stay on track, make it a habit of choosing the parking spot furthest away from the door.  This will force you to get in some walking and serve as a reminder that a few more minutes of exercise can go a long way.  Start off by walking at a steady pace and work your way into more intense power walking by raising your knees up to your chest so you can really get that heart rate going.
  5. Resistance Band Exercises (rowing)– By investing around $15 in a resistance band, you can open the door to many other truck driver exercises that can be done using your truck as a prop.  In the video above, Jerry demonstrates how he hooks the resistance band onto the truck door to do some rowing exercises.  A resistance band can be used for exercises that target major muscle groups such as: abs, back, chest, legs, shoulders and arms.  When it comes to exercises for truck drivers, resistance bands can be your best friend and really make no gym – no problem!

    Resistance Band Exercises for Truckers

So, there you have it!  No gym is no excuse to forget exercise – even for truck drivers.  With the help of The Healthy Trucker’s friend, Jerry, we just gave you all the information you need to get started with 5 easy exercises for truck drivers.  Best of all, 4 of them are exercises you can add to your daily routine right now and the other only requires a minimal investment of $15 for a resistance band.

Use these exercises from The Healthy Trucker and Jerry to create your own workout routine.  Remember, there’s always something you can fit into your schedule no matter where you are AND you’re going to feel much better about yourself after you’ve finished some exercise.  We’ll wrap this up by sharing a quote from Jerry mentioned in the video above…

“There’s no excuse.  We just give into our love of comfort.  But I know one thing, when I work out I feel a lot better.”  Jerry McCoy, OTR Truck Driver

Continue to follow The Healthy Trucker and stay tuned for more truck driver exercise ideas!

This entry was posted in Exercising by Derek McClain. Bookmark the permalink.

About Derek McClain

Derek McClain is a blogger with TheHealthyTrucker.net and co-host of the Mile Markers show. Derek has worked in the Internet & Technology industry for over 7 years dedicating last few years to writing about truck driving jobs and careers. McClain has always had a passion for exercise and fitness so with truck driver health becoming such a hot topic in the industry, it just made sense to work with TheHealthyTrucker.net. You can Connect with Derek on Google+ here
  • Reginaldo Jorge Brandão

    I love this website, I am security professional work here in Brazil. Congratulations on your initiative to protect and preserve the health of truckers.

  • Pingback: Truck Driver Fitness | Open Road Drivers Plan

  • Jon

    Great stuff D5. Love it.

  • Pat Waldrep

    great suggestions. shared on my page