It takes a special skill-set to be a professional driver. Most carriers are looking for good, solid drivers who are qualified and can perform. For those skilled drivers in the industry, it's a great time to be a professional trucker... it's like being a free agent in sports!
However, one of the factors that can deter a carrier from hiring an experienced driver is poor health and wellness. This is largely due to the CSA health requirements.
Many drivers are having a hard time managing their personal health. Yes, much of the downfall in their health is due the nature of the profession...long hours, time away from family, lack of convenient medical services on the road, poor food choices, and the lack of health knowledge. But, like many Americans, there is a huge population who just simply choose to ignore their health.  Ignoring health and wellness can not only put your career at risk, but your livelihood as well.
You CAN make healthy lifestyle decisions and implement those changes. Sure, it's not easy, but if you apply yourself and stick to it, you will be surprised at the outcome. In today’s trucking industry, there are more health and wellness solutions on the road than ever before. In my last Team Run Smart article, I explained the Driver’s Workout step-by-step and showed the benefits of using the new Freightliner In-Cab Training System (FIT System). If you haven’t had the chance, go back and take a look at this article. It is a great way to incorporate a workout into your daily routine while on the road. Below is another workout that was created for truckers and will get you on the road to a healthier you!
Here are some ways to incorporate strength training with your cardio and increase your overall endurance. It’s time to ramp-up your workouts to the next level!
  • Start walking or jogging and stop after 3-5 minutes (depending on how much time you have) and perform a set of 10 push-ups.
  • Start cardio again for another 3 minutes, then stop and place your hands close enough that your thumbs are touching.  Do another set of push-ups. This time you will be working your triceps.
  • Back to cardio for 3 minutes, stop, place your hands on your hips and do a set of 10 squats.
  • Back to cardio again for 3 minutes and this time when you stop, use some sort of weight resistance in your hands. It could be a bottle of water, hand weights, or even a heavy tool in each hand. Stand straight with your knees relaxed and do bicep curls and continue past the curl motion into a standing shoulder press and repeat.
  • Then, back to your cardio and this time use the last 3-5 minutes as a cool down, decreasing your speed.
  • Finally, remember to stretch.  You have just completed a full body workout and cardio training in one workout. 
Depending on how much time you could afford, the workout should only take 20-30 minutes out of your day, but it will add time to your life. So make the decision to be healthy today so you can take advantage of being a free agent in the trucking industry! Roll Strong. 

Comments (6)

Bob Perry

Bob Perry is on a mission to educate drivers and share life-changing products and services to help professional drivers while on the road. Recognized as the Trucker Trainer™ by professional drivers nationwide, Bob brings a unique perspective to the transportation industry. As the President of Rolling Strong™, Bob provides the transportation companies and drivers and owner operators with in-terminal and on the road wellness programs.

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I agree with Craig. Utilize your mandatory 30 minute break when we are going to HAVE to take it. Perfect time for a quick workout.

June 11, 2013 6:25:14 AM

Just finished using the FIT system 30 minutes ago. Its convenient simple to set up and most importantly .... availible to use where ever you park!!!

June 06, 2013 7:30:12 AM

Eating and sleeping may be completely natural but it is the worst thing to do. It takes real will power to get out there and walk or jog or do other beneficial exercise after eating. It is well worth your while to do so.

June 04, 2013 11:05:30 AM

Generally lower back issues can be linked to tight ham-strings which places pressure on your sciatic nerve causing lower back pain. So many times drivers exercise and or run and don't stretch out their ham-strings then sit for hours driving causing your ham-strings to tighten up, this can cause low back pain. Second is extra weight around the mid-section placing stress on the lower back; much like being over-loaded. Most common is # 2 extra weight. I'm hearing more and more from drivers once they experience weight loss they have more energy and less back pain. In most cases the two most important steps; 1. reduce calorie consumption. 2. Incorporate cardio in with weight training. Example; If you have the FIT System check out the FIT Channel where we have cardio and strength training combined. If you do not have the FIT System you can incorporate using hand held weights or water jugs. If you need a cardio/strength workout let me know and we can post one for you to follow...

June 02, 2013 9:04:29 AM

If eating and napping isn't necessary, what better way to spend the soon to be new required HOS 30 minute break? You get your workout in the middle of the day as opposed to the end when you are tired and hungry.

May 30, 2013 11:49:19 AM

Do you have anything for the lower back mid cardio?

May 29, 2013 3:51:52 AM