19 truck driver exercise ideas to add to your routine

Estimated reading time: 4 minutes 

Staying active while out on the road can seem daunting, but with a little creativity it’s very doable. By setting aside time to incorporate quick workouts and stretches into your routine, you will be on the path to becoming a healthier truck driver.

Ideas for your truck driver workout 

Exercises to improve strength 

Regular strength and resistance training can help you build muscle and prevent injury. When strengthening, work in sets and perform the exercises at a slow pace with smooth controlled movements. 

Unless stated otherwise, each exercise below should be repeated 10 times, gradually increasing to three sets of 10 reps. 

1. Bicep curls. 

Hold your weights at your sides. Bend and straighten your elbows up and down while keeping your palms facing upward. 

2. Sitting dips. 

Sit near the edge of the bunk with your feet firmly on the floor. Place your hands next to your hips, holding the edge of the seat or bunk. Gently lower your body forward and off the bunk a short distance, then push up with your arms to return your hips back up onto the bunk.  

3. Triceps press. 

Holding a weight, lift your arm overhead. Carefully bend your elbow with your hand behind your head. Keeping your elbow pointing upward, then straighten your elbow. You can also do this with both arms together. 

4. Knee bends. 

Stand straight with your feet shoulder-width apart and hold your stomach in without holding your breath. Slowly bend at your knees, keeping your heels flat on the floor. Return to standing. You may also add weights. 

5. Sit-to-stands.  

Sit up straight near the edge of your bunk. Place your feet firmly on the floor. Pull in your stomach without holding your breath. Stand up and sit down slowly, keeping a steady pace. If needed, your hands may be placed on your thighs for balance. Add arm weights in one-pound increments. 

6. Planks. 

Lie on your stomach and prop yourself up on your elbows. Raise your body up off the bunk onto your toes and elbows only. Hold the position for 10 seconds. Repeat three times, for 10 seconds each. Progress by holding for 15 seconds, then 20 seconds. Also, progress by holding position while alternately lifting your legs upward, keeping your knees straight. 

7. Sit-backs. 

Sit near the edge of the bunk. Place your feet firmly on the floor. Cross your arms across your chest and tuck your chin. Pull in your stomach without holding your breath. Roll backward slightly until your abdominal muscles tighten. Then roll forward back to your starting position. Stay in a slightly curved posture, and do not arch your back.  

8. Bridging. 

Lie on your back in the bunk with your knees bent and your feet flat on the bed. Lift your hips up. Hold for five seconds. Repeat 10 times, increasing to five sets of 10. 

9. Standing push-ups. 

Stand with your hands against your truck, with your elbows straight. Holding your stomach in without holding your breath, complete a push-up against the truck. Progress to diagonals by placing hands on the catwalk.  

Exercises to improve cardio 

Adding aerobic exercise to your routine can improve your conditioning, stamina and endurance. While aerobic exercise is usually associated with outdoor activities, the exercises below can be completed in your cab with light weights to elevate your heart rate and train your heart and lungs. 

10. In-cab marching. 

Stand up straight at the edge of your bunk. Pull in your stomach without holding your breath. March in place for 2 minutes. Alternate your legs and keep a steady pace. Progress in 1-minute increments, for up to 5 minutes. 

11. In-cab chugs. 

With your elbows bent and your arms at your sides, move your arms in a forward and circular motion. The motion should be felt in your shoulder blades. Complete this 10 times forward and 10 times backward, increasing to three sets of 10 reps. 

Exercises to improve flexibility  

Daily stretching can increase blood flow, boost energy, improve flexibility and ease the discomfort that can come with prolonged sitting.  

For each stretch below, attempt to hold for at least five seconds and up to 30 seconds. Repeat each stretch three to five times. 

12. Back extension. 

Stand straight up with your feet shoulder-width apart and place each of your hands on your hips with your elbows sticking out. Slowly lean back. Hold and return to standing up straight. 

13. Knees to chest stretch. 

Plant one foot on the ground and place the other on the outside step of your truck. The leg with the foot that is placed on the step should form its own 90-degree angle. Lean your weight forward into your raised knee. Hold and release. 

14. Butterfly stretch. 

Place both hands on the back of your head, with your elbows pointing out. Push your elbows back as far as you can. Hold and release. A stretch should be felt across your chest, front of shoulders and often in your upper and middle back. 

15. Swimmer’s stretch. 

Grasp both hands behind your back and extend both arms outward. Hold and release. A stretch should be felt across your chest, front of shoulders and often in your upper and middle back. 

Check out our full list of stretches for truck drivers for even more stretching ideas.  

Exercises to improve balance  

Improving your balance can help you avoid slips, trips and falls while on the job. Aim for at least 5-10 minutes of balance practice each day.  

16. Single leg stand. 

Stand on one leg for 10 seconds. Hold onto a wall or chair for assistance if needed. Try for 10 seconds. Repeat with your other leg. 

17. Toe raises. 

Rise up onto your toes for 10 seconds. Hold on to a wall or chair for assistance if needed. Try to hold the stretch for 10 seconds. 

18. Single leg knee dips. 

Stand on one leg for 10 seconds, then slowly bend and straighten your knee. Hold your stomach in without holding your breath. Bend your knee slightly, keeping your heel flat on the floor. Try ten repetitions without losing balance. 

19. Single line baby steps. 

Walk in a straight line, placing the heel of one foot to the toe of the other foot. Walk 10 to 15 feet. Try not to lose balance.