3 Simple, Beginner Exercises for Truck Drivers

So you’ve decided it’s time to start some regular exercise — bravo! This is the first step to a healthier life on the road.

Many truck drivers know that they need to get more active and start an exercise routine, but lack the motivation or confidence to get over that first hump. And with due reason – it can be difficult to start an exercise routine, especially when going from a pretty sedentary lifestyle. Believe me, I know this first-hand. As more of a, binge-watch-Netflix type person rather than a super active adventure-seeker, I say this with conviction:  it’s downright tough to stick with an exercise routine.  

Exercises for Truck Drivers - RunningFortunately, it’s not necessary to start out with super-intense Ninja Warrior workouts. In fact, we don’t recommend that at all.  There are some easy, “beginner” exercises for truck drivers that will get the ball rolling toward a healthier life.  I’d venture to say that all of these exercises are manageable for beginners. When I started my exercise journey, I could hardly run for 30 seconds straight (and I’m not kidding), and I was able to wheeze my way through all of these exercises one way or another. 

Key Tips for Beginning an Exercise Routine

Before we get into the nitty-gritty and talk about these beginner exercises for truck drivers, I  want to quickly share a couple things to keep in mind when taking the plunge to start exercising…

1)  Pick exercises that are enjoyable. Trust me, if you hate running, it’ll be very difficult to keep up.  Stop to think for a minute, surely there’s something that you like to do – or at the very least, something that’s tolerable for 30 minutes.

2)  The CDC recommends that adults aim for at least 150 minutes of moderate exercise -OR- 75 minutes of vigorous exercise every week. That’s about 30 minutes a day for moderate exercise, or 15 minutes a day for vigorous, 5 times a week. What’s the difference between moderate and vigorous activity? Well, it’s super scientific. If you can talk, but not sing during the activity, it’s probably moderate-intensity activity. During vigorous activity, you probably can’t say more than a few words without pausing for a breath.

Moderate intensity activities include things like walking briskly and bicycling leisurely, whereas vigorous activity includes jogging/running, swimming laps, aerobic dancing, and jumping rope.

In addition to cardio, it’s also recommended to do muscle-strengthening activities two or more days a week.

3 Beginner Exercises for Truck Drivers

On to the good stuff. “OK, OK Amanda. What can I actually DO?” I’ve got 3 easy, beginner truck driver workouts that drivers can benefit from and actually do on the road, even with some of the challenges a trucking lifestyle presents.


This one’s a no-brainer. Beginning a walking/jogging routine is a great way to get that cardio requirement in each day. If you can’t run, jog. If you can’t jog, walk.

And for those of you excuse-makers who say there’s nowhere to walk when you’re a truck driver, I say, pish posh! Go for a jog/walk around the truck stop parking lot. Some stops even have nature trails nearby. And if there truly is nowhere safe to walk or jog, remember that 32 laps around your truck is a mile. Worst case scenario, you look a little silly running around your truck. Small price to pay for good health, I’d say.

So which is the better exercise – running or walking? To some extent, it depends on your existing activity and fitness levels and whether you’re trying to shed pounds or not. Generally speaking, running burns about 2.5 times more calories than walking and may help control appetite, but both are great beginner exercises. In fact, there are many health benefits of walking.

For some beginner cardio, get in a 30 minute walk/jog around the truck stop parking lot.

Calisthenics/Bodyweight Exercises

Calisthenics are exercises generally done without any equipment using only body weight. For this reason, they’re one of the best beginner exercises for truck drivers – no need to invest in any equipment for the road! And with proper form and execution, it’s possible to get in a better workout vs. lifting heavy weights. 

Some beginner calisthenic exercises include things like squats, lunges, pushups, and jumping jacks. Sound easy? It might not feel so easy tomorrow!

Here’s a basic, beginner calisthenic workout for truck drivers. Repeat this circuit 5 times (or as many as possible). You WILL feel it!

  • 5 push ups
  • 10 sit-ups
  • 15 squats
  • Rest for 30 seconds
  • 5 jump squats
  • 10 alternating lunges
  • 15 reverse crunches

Resistance Band Exercises

Resistance Band Exercises for TruckersFor the driver looking to up the ante on his or her strength training program, a resistance band is a great, inexpensive piece of workout equipment that’s easily storable in such a small space. Resistance bands come in varying sizes, lengths, and resistance levels, making them a versatile option for every fitness level. Many resistance band exercises can even be done inside the truck if you’re hesitant on taking your workout outside.

Try this beginner resistance band workout, resting 30 seconds to a minute between sets:

  • Rows – 4 sets of 10 reps
  • Back Flys – 2 sets of 15 reps
  • Shoulder Press – 3 sets of 8 reps
  • Lateral Raises – 3 sets of 8 reps
  • Upright Rows – 1 set of 10 reps
  • Curls – 3 sets of 10 reps
  • Weighted Crunches – 2 sets of 20 reps

Check out 33 awesome resistance band exercises, courtesy of Greatist.

Save some money on resistance bands & other health-related products using these deals from bodybuilding.com! 

There you have it — 3 beginner exercises for truck drivers to do on the road. By incorporating some of these workouts into your day to day routine, a driver can gradually build up their fitness level and stay healthy on the road.

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About Amanda

Amanda is a former digital communications coordinator and frequent blogger for the TheHealthyTrucker.net, a website focused on truck driver health initiatives. Our mission is to encourage truck drivers to embrace a healthier lifestyle by providing both expert advice and real world experiences. Let us be your co-driver on the road to a healthier, happier life!