In our twenties, we typically feel invincible, like we can do anything and are unbreakable. Then in our thirties, we may feel minor wear and tear, but we are at the peak of our lives for the most part. But by age forty, fifty, and sixty, the ability to carry loads of life the way we used to start shows signs of weakness both mentally and physically.

Yet for many when it comes to the idea of strength and truckers, the idea of a trucker workout or driver fitness is often push-ups, cardio, and extreme fitness. Building strength woman or man does not have to be this and in my opinion, is an outdated way of taking back your health.  

Life can often get busier; we have more responsibilities and more things pulling at our focus. Being assertive is an inner game just as it is an outer game, and the two often play off each other. They sacrifice exercise, movement, and mental wellness to meet many of the additional needs’ demands. 

If you feel exhausted, mentally spent, short-tempered, distracted, lacking excitement for life, even showing signs of depression, you don’t need more rest; what you need is to feel strong again. 

Whether you are a truck driver, someone who sits at a computer all day, or on your feet doing every task known to man, when you don’t physically feel strong, it impacts how you feel mentally. Which in turn affects how you live your life.

Many think yoga is just stretching or meditating. Still, yoga is a total body experience that many do not fully understand until they participate in the first, second, and even tenth time. 

The Importance of Building Up Strength? 

Why focus on exercises and movements that build muscle? As we age, we lose three to five percent of our muscle mass each decade after age thirty. But if you aren’t doing anything to maintain what you have, that number only grows, and your body loses muscle, that is. It’s a misconception to build muscles. It would help if you lifted heavyweights. Research has proven that after age thirty, switching to lighter weights or focusing on resistance training has a more powerful impact on your physical body and decreases the chances of getting injured. And building up strength without push-ups doesn’t have to be complicated and can be easy and fun. There are more ways than heavyweights to build your strength back up. 

Don’t forget the impact of feeling physically strong has back on your mental state. Even if t weight feels heavy or the Plank feels shaky, the effect it has on your brain, thoughts, feelings, and outlook on life is nothing short of transformative. Working out regularly for just 20 minutes can boost long-term memory by 10%. It also improves cognitive function by increasing blood flow to the brain and slowing down dementia.

What is Strength Training/Exercise?

Strength training, typically known as weight or resistance training, is an anaerobic exercise that includes the breakdown of glucose (sugar) for energy without oxygen to consider free-loads, weight machines, or resistance training. Weight training can be utilized to reinforce and build up significant muscles, like the legs, back, glutes, chest, shoulders, arms, and midsection. These muscles are all needed in daily tasks and help reduce pain. Stretching allows our body to release tightness, pulling, and snags in our tissues that could be causing pain and discomfort. But building strength also allows us to reduce pain and discomfort by ensuring the muscles in our body supporting us are at peak performance and up for the job. 

Benefits

I believe taking care of your body is about balance. Not that fancy balance where life is a walk in the park talk. But balance where you give your body a little bit of everything. A few stretches, a dash of cardio-like walking, or even stepping up and down off your step while you are parked all count. But let’s not forget the need to build and maintain your strength. 

When we focus on building up strength and toning our muscles we:

• Make the muscles of the whole body more substantial.
• Stimulate bone growth.
• Lower blood sugar level
• Help in maintaining weight.
• Improve posture and balance.
• Reduce mental fatigue.
• Improve memory.
• Improve oxygen to the brain through more regular breathing.

 Driver Fitness: Building Up Strength without Push-Ups

There are many ways to build up strength no matter your age, and when you live over the road as a truck driver, you often have to use what you ha e. Not every driver has to time, means, or ability to pull over and park near Planet Fitness or have a total weight or gym set up in their truck. Many carrying around dumbbells or fancy equipment is not first on their necessity list when packing their vehicle for their next trip.

1.Planks on the step of your truck  

Throw on a pair of gloves and use your truck steps or your frame steps on your trailer to set your body up for these quick moves. Driver fitness doesn’t have to be complicated or take a lot of time.

Your body weight is an excellent way to maintain strength and it up as well  Plus moves like this require no extra equipment to travel with, but if you did have the equipment, make sure you have a secure toolbox to store it in on your truck. Try adding in a side plank, leg lifts, and arm lifts while in a plank- you’ll feel it. 

2.Bicep Curls, Tricep Extensions, and Shoulder Overhead Press

You don’t need a zillion moves for a healthy dose of driver fitness, just a few good ones to keep you moving powerfully. If you are traveling and tight on space, swap out an actual hand-weight for two wrenches or something heavy inside your truck. No one said fancy is necessary and when it comes to building up strength without push-ups, don’t stress, there are more ways to skin a cat.

Try to do ten reps of each move one to three times a day. With all that sitting at the wheel, posture and upper body strength and tone can begin to fade. Ensure you have a supportive seat and your steering wheel at the proper height not to cause shoulder or neck pain, But when you aren’t driving, you snuck in a few quick strength-building moves that you can do anywhere in under five minutes. 

3.Resistance Band Training 

There are all sorts of fancy resistance band kits available for purchase, but you don’t need them. For best success, purchase a six to eight-foot physical therapy grade resistance band, a door loop, and a loop band to get the job done. 

Try incorporating moves with a loop band for great leg toning and resistance training. The great thing about resistance training when it comes to driver fitness is that you can easily travel with this equipment and practice the driver fitness moves anywhere.

PURCHASE OUR BAND TRAVEL KIT

Next time you are at the track, stop threading your resistance band through the door loop, close the door, grab each side, and pull down. Get creative, try using one arm and pull, or create a combo and as you pull on the resistance band, add a squat. You can quickly build hip and leg strength with a loop band by placing it around your ankles and walking ten paces forward and back or doing a lap around your truck.

Adding in resistance band work a few times a week, even just five minutes, you will notice a difference in posture, strength, and a reduction in joint pain. And remember it’s easy to build up strength without push-ups and resistance bands can help you with that. Now that you have a few strategies to build up strength without push-ups I can’t wait to hear how your next truck driver workout goes. 

No matter what type of strength training you choose to incorporate into your day as a driver, the most important thing is that you add it in. Paying attention to your physical strength and feeding your physical body what it needs will also benefit how you feel mentally. If you want to improve your mental wellness and mental strength, consider adding a few moves to build up your physical strength first. Before you know it, your mind and body will feel like they are twenty again but with the wisdom of a forty, fifty, or sixty years old. 

Happy Moving!

It’s time to take care of yourself. Here at Mother Trucker Yoga, we believe in the small simple changes that lead to the big results, so that you can feel good again. Join our family and enroll in our Mother Trucker Yoga LIFESTYLE JUMPSTART Membership Platform & APP use the code: MTY30 for a FREE 30 DAYS!