Does anyone exercise while working 60 hours a week?
Posted by xbahtisrael@reddit | Truckers | View on Reddit | 90 comments
I work 7pm-7am and I’m exhausted after my shift.
I started slacking on my workouts and I’m picking up weight again.
How do y’all incorporate exercise into your day to day after working 12+ hours a day?
the_clam_farmer@reddit
Park on the edge of the lot at the truckstop, get your steps in. Stretch, every time you get out of the truck. There's videos about workouts you can do utilizing the truck. When I had a double bunk, I'd do over hand pull-ups off the lip of the top bunk, I had to sit pretzel legged on the bottom bunk while doing it but it works. Get some kettle-bells or hand weights.
Honestly the hardest thing is finding motivation. The implements are out there if you are inclined.
NFLTG_71@reddit
Well, I do do that. I do cook in my truck and I try to eat clean as much as I can. The hardest part is trying to get groceries delivered to your truck. It’s some of these places if anybody can confirm I would like to know does Walmart deliver to your truck if you’re at a truckstop
Nero-Danteson@reddit
You'd want to include special instructions (Company name truck color, row from the entrance of the truck parking. I've thrown my hazards on for food delivery once they got close. Sent a message like Gray company name truck w/ hazards on).
NFLTG_71@reddit
And that’s with Walmart, right.
Nero-Danteson@reddit
Any of them really. I primarily use Uber and know I can drop the lil locator to in front/in my truck. (I've even dropped it 'in' my trailer. )
NFLTG_71@reddit
Wait, you worked for Gray Transportation at a Waterloo Iowa
truckerslife411@reddit
Worked out on weekends when I could
atomictoaster94J@reddit
Work foodservice and your job is your workout lol
1morepl8@reddit
Lol I never did any conditioning for strongman doing food service. Just my weights and I would do trailers for time. In the summer I could do 2 trailers in a day and get double pay.
Chemical_Frame_8163@reddit
I'm a bit older, middle aged. But, I'm really good shape and strong overall. Pretty lean as well. Was thinking about food service when I get my CDL so I can workout on some level while I work. I see some videos where it doesn't look that bad at all, really. But, people complain about it like it's hell. What is your take, what's the truth?
1morepl8@reddit
I think the truth is in the middle. If I did it for 10 years I'm sure I would hate it. If you're fit and doing it for a couple? It's wicked. Experience on your license while making bank and being home. Companies will know you can back like a mother fucker after at least lol.
I was also a transportation manager for them after a year and change, and the amount of injuries and employees out on workers comp was incredible. Falling off the back off a truck, off a ramp, slipping on ice, Carts and stairs. Etc. Take the 300lb cart and not the 500lb cart.
One of my local guys was 46 and fast af, doing it 9 years. (as an aside he was the crabby old guy who would refuse help, and him asking me for help was the highwater mark of my career there 😂)
I made 120k my first full year there.
Chemical_Frame_8163@reddit
That's exactly what I was thinking what you said doing it for a couple years make good money then maybe move on. Thanks for the reply, this is helpful to hear! I grew up skateboarding and doing freestyle bmx and then all the other sports like snowboarding so I don't think I'll be falling off shit, or if I do, I think I'll be okay. It seems like the thing that I enjoy the challenge of, where I get into being dialed and focused.
1morepl8@reddit
Honestly I liked it. Your warehouse will Piss you off to no end, but being older I assume you can also see the value in a job where you just start the day with a trailer. End the day when it's empty. No other bullshit.
fatedwanderer@reddit
Work is never your workout. Even physically demanding jobs, your body adapts to you plateu, eventually doing more damage than growth due to extended periods of time involved.
Progressive overload is the key and you dont get that from repeating the same movements at the same intensity daily.
1morepl8@reddit
This is a foolish take. Progressive overload is only for increasing strength and the liss cardio from manual work absolutely makes a huge difference.
taco_2325@reddit
Bonus. I still workout on top of working food service.
atomictoaster94J@reddit
But when I was flatbed I used my lc/tc’s to stretch, do some pushups and run a bit. And at the end of the day just 30 minutes of something to keep active. It’s amazing how much that short 30 of exercise can help
Worldly_Papaya_8930@reddit
Go to the gym to shower and get a quick workout there since ur already there. It works better when ur otr because u have no choice but to go there to shower instead of going home
bloodsoed@reddit
Food Service
NFLTG_71@reddit
Dude, I’m OTR and I tried to bang my clock every day and I’ll be honest with you. Just getting my ass out of the seat and into my bunk is about as much exercise as I could do some days and with the way some of these assholes beat around these truckstops. I used to try to walk around them. I’m been almost hit two or three times because people don’t pay attention when they’re in the truckstop they have their fucking phone to their face and they’re not looking at anything
MostlyUseful@reddit
According to my step tracker, I average 7,500 steps securing most every load, and that doesn’t include tarping. On drive only days, I do a few sets with some dumbbells and get a fast paced walk in on my 30. I have one of those steppers that I can use in the truck if the weather is bad on a drive only days. You can make the time, just start with one thing and keep working.
No-Worldliness-9052@reddit
I just walk a lot while being loaded or at the end of the day. My trainer had a routine to walk 3 laps after parking. Now I do too.
Fast_Selection3202@reddit
Do the Flintstone option. Cut out the floorboard and use your feet.
Rough-Method8876@reddit
This deserves more upvotes. Take them, my friend.
purplejeo@reddit
I could work out for 15 20 min after my shift but don’t feel like really lazy but to compensate I fast and eat once a day bring my own food from home and stay away from truck stops foods it works I lost like 40 pounds
InsaneAdam@reddit
Be careful 🧐 you can't build muscle fasting. Get the fat off with fasting, but you'll want that muscle mass to keep the fat off long term.
Transformation pics on profile from last year and a half. Lost 152 lbs in 10 months using OMAD and fasting. 340-188 6ft m 35.
purplejeo@reddit
Did also do Keto or just OMAD with any food ?
InsaneAdam@reddit
Extended water fasting about 6 or 7 days and 3 or 4 OMAD. I tried to get better on my diet. You have to clean up your diet or eventually you'll be right back at the same class 3 morbid obesity. Go back to eating the diet that got you fat and you'll get fat again.
Keto is great. I try to avoid lots of carbs most days. Unless you're trying to gain weight.
purplejeo@reddit
But I still managed to lose a bunch of weight. I think at my heaviest, I was at like 250, and when I started keto, I was around 220. Now I’m like 160. I still have some belly fat, which I think I gotta start working out to get rid of.
InsaneAdam@reddit
Wait how tall are you?
purplejeo@reddit
5,9
InsaneAdam@reddit
5.9 160 is fine. 250 is very much not fine.
If i were you I'd just try to do better at being consistent.
purplejeo@reddit
Yeah, I’ve just been doing keto with OMAD. How do you deal with managing your diet when you’re home?When I’m on the road, I have no issue with fasting or eating clean. Most days I even forget about eating when I’m driving.But when I’m home? Oh boy, forget about it.
InsaneAdam@reddit
Well after losing 152 lbs 340-188 i didn't like being tiny and weak. Bulked up to 245. Currently at 233.
So it was no problem when bulking.
Thankfully my wife has come around and she started listening to me. She has been doing keto and also most days she eats OMAD or 2 meals. She's lost 80lbs this year. So that really helps as I'm not having to cook my own meals or waste my willpower on avoiding crap food scattered around the kitchen as we don't have crap food in our kitchen anymore.
But I lost all the weight for months before she made any changes. It was tough. But it can be done.
Your strategy will depend on your personality. So watch yourself carefully and make adjustments. Keep track of your workout history and track calories and macros at least 2 days a week, so you get an idea of what you're ingesting.
SammichParade@reddit
I'm thinking heart health too, and back/core strength to prevent strain injuries. Really wish I could motivate myself to exercise for those reasons but it's been a struggle.
Amazing job on the body transformation!
purplejeo@reddit
Oh damn bro good job 👍 for muscle retention I been eating heavy protein meals if not drinking protein shakes Do you just work out when you are home ? Or while on the road ?
InsaneAdam@reddit
Got a membership to la fitness. I find one about 2 or 3 times a week. If not I have 90 lb adjustable dumbells on the truck for a workout. Running, jogging and walking for cardio.
SetRepresentative482@reddit
Pushups and stationary lunges anytime im fueling or do a bathroom break
Emergency-Bus-998@reddit
Well, I can tell you this:
I didn't use to.
I, like many others, spend a lot of time driving. I have been driving for about 8.5 years. 6 days a week... no friggin life, I know.
Sitting in that seat constantly. Then just going from the driver's seat and the bunk was all the exercise I would do all day, all week, all month. My back kills me 24.5 out of 24 hours a day. My knees, they feel weak weak weak from being in that one position.
Two weeks ago was not the first time I broke down. But I broke down on a Wednesday morning. Got it into a repair shop .. the only one in the town I was in... booked a hotel room. Had a great bath for about 60 minutes.
Thursday morning at 9a.m. is when we got the part. It was going to take a few hours to put in the truck. So by 12 to 1p.m.
I didn't think it would be worth booking the hotel room again since checkout was 11a.m.
So what did I do? I walked around the small town doing some errands that had to be done anyway.
So, I walked and walked and walked ... for 3 hours and 45 minutes... close to 21,000 steps according to my pedometer. 13.5 kms I walked
When I got back to the shop my truck was at:
What did I do:
Went to the side where there was a small patch of grass on a bit of an incline and laid down.
This was about 1p.m.
My phone was out of power and the truck in the shop...and weak knees.
So I laid there looking up at the sky on a clear beautiful day. That in itself was relaxing .. but then, I decided to stretch a bit while laying there.
Let me tell you, when I next got out of the truck, I felt very little pain in my back or neck.
Since then, only two weeks, when I get to the client's place and they start to unload, I get out and go for a walk. I am not pain free, but at least 90% is gone
Ok-Initiative-8809@reddit
I do working more than that
ToInfinickyAndBeyond@reddit
I discipline myself to stay consistent, even after a 14 hour day. A little time in the gym helps my mental state and keeps me on track.
I also have dogs, so if I work out, they work out, so I also do a 30m walk after my sessions.
Also head of a family of 6, so yeah boss.... I'm tired 😅
nanneryeeter@reddit
I did when I trucked in oil and gas. Drive winch truck. Swinging the sledge and wrestling hose pipes was def exercise. Also would work out before we started. Those weeks were commonly 75-80 hrs. Diet is the key for great energy in my experience.
Some_Ad934@reddit
If I were you I would wake up at 4 , eat breakfast , workout for 1.5 hours, go to work
1morepl8@reddit
Why are you training so lazily it takes 1.5 hours?
7fi418@reddit
Something like push pull leg takes about that long. Quite the opposite of training lazily.
1morepl8@reddit
If you're workouts are taking that long you're wasting a pile of time. The only time they should take that long is when you're new and out of shape and need to constantly rest or you're using equipment to lift. Even competing at a national level in strongman I'm in and out in 60 minutes. I can giant set the shit out of everything because I'm fit enough to do so.
7fi418@reddit
1.5 hours is within a completely normal range depending on what you’re doing. For a normal PPL routine, which a lot of people do, will take 1-1.5 hours to complete. Some people combine cardio as well which would obviously take more time. Some people do full body workouts, which typically take longer than 1.5 hours. People that compete in body building competitions train for 2+ hours per day, professionals even longer. Just because you personally workout for 60 minutes is meaningless.
1morepl8@reddit
I've got some lifts on my profile. Let's see yours. 1.5 is a time wasters workout.
7fi418@reddit
Ohh okay. I didn’t realize you post your workouts on reddit. This means everyone should only lift for 60 minutes. Got it. Makes perfect sense. Thanks for clearing that up lmao
1morepl8@reddit
No problem. I've accomplished something here, and you haven't. I'm sure I've coached women moving more weight.
Some_Ad934@reddit
Thank you , I didn't even want to explain such simple things lol
Quiet_Water_9409@reddit
Yes mandatory at least gym 3 days week before work ( for you 4 am till 5am) go straight to work .. other 4 days is hour walk with my coffee before work and I walk on my lunch break and hour walk when get home.
RoseKlingel@reddit
15-20min walk after lunch. Walk 20min before or after shift. Walk 15-20min at warehouse while un/loading if they allow it. Go for a walk around the truck stop while laundry is washing or drying.
Lift 8lb weight in truck. Do crunches in bed.
Do squats at fuel pump.
Sometimes I only walk 20min/day bc of my sports injuries (can no longer run) but otherwise I try to do a lil extra. You gotta build it into your day otherwise you'll easily say "nah too tired" and skip like 4 days and feel like shit. 😆 I wanna get a bicycle soon.
Technical-Wasabi9118@reddit
I work 70, do a reset and start again and during winter go exempt on hos. I either run or do yoga everyday before a shower. A ten minute run sucks but it is worth it.
Delicious_Peace_2526@reddit
I trained for and completed a marathon while working 14h 5 days a week locally. My weekday runs were 30 mins to an hour and I’d plan my long runs for Saturday or Sunday.
fusillijhericurl@reddit
I also work local 65-68hrs and run on the weekends. Weekdays when the weathers not crazy and i get off early enough. Works for me.
fusillijhericurl@reddit
I work out on the weekends. I dont lift. I run, ruck, walk and bike. Not at the same time obviously. I live in texas. In dead of summer i dont do shit on fridays. Even though i get off early on friday(usually between 10-12) its already 95 in july. I wake up early saturday and do a work out. For example today i woke up at 4am. At 530am i walked 1 mile then ran 5 miles then walked 2 miles. I had to pick up some stuff at Heb around 10am so i hopped on the bike and rode there. Once it cools down ill add a walk or small jog on fridays.
Icy-Carry-3371@reddit
Cardio is key.
Walking is your friend. Whenever you have downtime? Go for a walk.
Aim for 4-5miles per day (8k - 10k steps) drink a gallon of water, and no processed snacks. The weight will melt off 💪🏾
Financial-Prize9691@reddit
My dyslexic ass read this as 4.5 million miles a day.
Vanstrucker2222@reddit
I failed second grade spelling.
Financial-Prize9691@reddit
I spelt of as ov for all of second grade. I'm right there with you.
GlomBastic@reddit
Skateboard every day in these ragged lots. 10 second handstand and land a kickflip every day
Financial-Prize9691@reddit
Once you start working out again, you will get more energy. I have kettlebells in my toolbox and stand next to my truck and work out.
double_dee78@reddit
If you’re a flat bedder, you won’t need to work out
hackingmule@reddit
I work 2pm - 2am most days. I workout in the morning adv soon as I wake up. If it's important to you, you'll make it a priority.
Scrodosaggins99@reddit
I had spine surgery earlier this year and bought myself the MaxPro resistance machine. Folds into 15”x7” rectangle so easy on the storage. Goes up to 300 lbs of resistance. Only downside is that it’s expensive. $800 but I think it’s $800 well spent. You can do any exercise you want from squats, bi and tri,to bench press if you buy a little bench from a sporting goods store. Don’t need to carry any weights or kettlebells anymore
Niko120@reddit
I do foodservice and still lift 4x a week and cycle 3x a week 25 miles each time. The more you stay active the more your body adapts to it. Objects at rest tend to stay at rest
mike-2129@reddit
If you have time. I bust out a 30 minute walk or jog on my break. Park at back of lot make sure I get those steps in. And some days I'm dog dick tired and dont do shit till I'm home and have my routine. Im home about every 10 days.
mctwiddle@reddit
I have a recumbent bike and weights, I try to hit it at least 3 times a week, but it's rough when the 14-hour days hit you back to back.
I walk around when my trailer is unloading (pneumatic) so I usually get 2 hrs of walking in that way.
I've just come to the point where the og advice is king.
Eat less, drink more water, stand or walk whenever you have a choice, don't sit down if you can stand or walk.
cshrpmnr@reddit
I don't work as long these days but when I was I'd still hit the gym and practice my guitar. Regional driver so I was home in the evenings.
ShoeStunning@reddit
had to stop with summer. too taxing on my cns or whatever. even with the colder weather i notice i cant really hit every body part 2x a week. deadlifts squats running cooking right sleep. cant fit it all in and not drag ass or be bone tired during work when i have to pull 3k pallets around.
InsaneAdam@reddit
Reminds me of this Mark Twain quote:
"I've lived through some terrible things in my life, some of which actually happened".
The original and most commonly cited version is,
"I am an old man and have known a great many troubles, but most of them never happened."
Did anything terrible actually ever happen to you? Did you really collapse and have to take the rest of the day off?
Ok_Bug_6470@reddit
Everyone I know that does, does.
LongjumpingRegret326@reddit
Do they carry their own bench and weights ? Or do they just run to burn the calories been eaten
InsaneAdam@reddit
I run, and have adjustable dumbells on the truck. No bench yet. Might get one next.
Ok_Bug_6470@reddit
Body weight exercises, stretching, cardio and stretch bands
dking168@reddit
I'm local but I always workout BEFORE my shift. I only work 50 hrs roughly so it might be different. I'm exhausted after my shift too so to save me time I do timed full body workouts and I meal prep on the weekends. I get up a bit earlier, grab my meal prep, workout and head straight to work right from the gym. Just can't make any excuses, if you want to, you will.
Any_Combination_1494@reddit
I park at a planet fitness workout then shower
GnashinTires@reddit
I work out enough just doing the physical stuff for this job.
I've lost 40lb since starting, and I don't really do anything extra.
I eat about once a day, and yeah it's high calorie truck stop food but it balances out. I skip breakfast most days, and only eat when I'm done for the day. I don't feel hungry doing that as my body seems to be used to OMAD fasting now, and if I do feel hungry it's because I do need the fuel and I'll grab one of those protein snacky packs. I only drink diet/sugar-free drinks when not drinking water, moreso because I hate the gooey feeling of real sugar in drinks.
Real sugar sodas and such seems to be what really screws you over. That and carbs (bread type stuff). Protein and fats aren't as bad at packing on the pounds, at least not as bad as carbs/sugars. You don't need to go full keto, but cutting back will help.
Day-Dream1@reddit
I do a full body workout only one compound exercise per body part 3 times a week. When I have time I do maintenance workouts. Their is lots of examples on line. I also have two 15lb dumbells in the truck. Push-ups and free weights when I'm waiting to be loaded or have idle time.
D3V1L5_4DV0C4T3@reddit
Yes, workout 6 days a week. Every morning workout at a gym while on the road, no excuses! 45-60min a day, weight lifting and cardio.
Material_Case_5433@reddit
I use to run 30 minutes after I got home from working 10 plus hours. It takes some very strong will power though.
Eagle_Eyed_Gypsy1776@reddit
I do my workouts before work, I'm way too tired after my shifts
Mechanic_Stephan@reddit
I don’t truck but I run a business with my boss. I run at least 4 times a week. It was hard at first cuz I was always tired after work but then got used to it n
EuphoricCheesecake82@reddit
KB workout set a timer for 30 minutes and do as many clean and presses and squats as you can in that time boom done 3x a week I do Friday night when I’m off Sunday morning and then toss in a day during the week
A_Dash_of_Time@reddit
Does yanking it count?
Final-Aardvark-12@reddit
If it’s not sustainable do it after I would try to do it before. I used to work 15 hours and always had to work before or I wouldn’t do it. Also the goal is to start with as little as 15 mins. Your body will learn and will as you for more as it feels ready. I’m not working currently and I started dancing for 30 mins even though I used to do it for 2 hours but I know my body will adjust.
WaltetMatthouch@reddit
I work out 5 days a week and eat really clean.
Kettlebells and jump ropes have been my friend.
BitEnvironmental4872@reddit
I tried but I need to get back at it. I bought a jump rope used it once now it’s a weapon
ToeSimilar5163@reddit
I had that exact schedule. What I did was do push/pull/legs starting on my “Friday” and continuing onto my days off