Simple Exercises For Truck drivers


If you are trying to stay healthy and keep up with your New Year’s resolutions, we have some tips to help you stay in shape while on the road. Most of the exercises will be possible without any additional equipment; however, if you have a chance to pick up a set of standard dumbbells, that will open up a lot more opportunities to vary your workout routine.

Paramount Freight Systems wants you to stay healthy and live well. It doesn’t matter where you are while out on the road – we want to make sure you have the tools you need to be successful.

The Workout

First, begin by stretching.

This is the most important step so you don’t accidently pull anything or strain yourself.

The next step is starting with five to ten minutes of cardio. This can be done by performing jumping-jacks or jogging in place. You might also want to take a brisk walk or soft jog around the truck a few times or even the parking lot. Anything that can increase your heart rate will be beneficial.

Begin your exercise with some lighter moves before picking up the weights. Some exercises we would recommend you begin with are:

  • Standing twists
  • Squats


  • Lunges
  • Crunches
  • Wall Sit
  • Leg Raises

These exercises can be done without any weights.

If you would like to incorporate weights into your workout routine, select dumbbells that aren’t too light. You don’t want the workout to feel “easy” but also not so heavy that you couldn’t perform at least three sets of five repetitions.

Once you are ready to move into the weights go ahead and perform these next exercises with your dumbbells:

  • Shoulder presses
  • Tricep extensions
  • Hammer curls
  • Shoulder shrugs
  • Bench presses
  • Butterflies


While doing your exercises, keep in mind quality is better than quantity. If you are just beginning to start working out, go slow and don’t push yourself too hard. Begin with three sets of ten repetitions. If this is difficult or you can’t complete all the sets, cut back and do two sets of five repetitions. After a week or two, you will begin to gain strength and can increase the repetitions and sets.

Paramount Freight Systems wants to make sure our drivers are being taken care of. We know truck driving is a tough job and not anyone can do it, so we appreciate all of our owner-operators’ efforts. We will go the extra mile to support you and make sure you own your route to success! If you have any questions, please contact us and connect with us on our social media pages.

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 Paramount Freight Systems

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