Hunting isn’t just a mere hobby; it’s a test of your physical and mental grit. Whether you’re trekking through rugged mountains, climbing into a tree stand, or carrying a 100-pound pack full of meat back to camp, hunting requires strength, stamina, and determination. But here’s the thing—your body needs to be fully prepared if you want to excel in the field.
If you’d like to know more about why you should do this, our post will cover everything you should know about building a workout routine before your next hunting season. That way, you’ll be ready for whatever the great outdoors throws at you.
Why You Need To Start Working Out
For hunters, fitness is all about preparing your body for the challenges you’ll face out in the wild. The physical demands of hunting—from stalking game to navigating uneven terrain—can push your body to the limit. If you’re not physically prepared, fatigue can set in quickly, and that’s when mistakes happen—missing a shot, scaring off an animal, or even risking a serious injury.
Imagine how tough it will be crossing several miles of steep inclines while carrying a daypack loaded with gear. Or how about the moment when you need to steady your aim for a perfect shot after holding an uncomfortable position for minutes? A strong and well-conditioned body gives you the edge to perform under pressure and maximize your effectiveness on the hunt.
But it’s not just physical performance that’s impacted. Exercise also plays a significant role in mental resilience. Long treks in unpredictable weather or waiting endlessly in silence for the right opportunity demand focus and patience. Regular workouts help build that discipline, keeping your mind as sharp as your aim.
Key Muscle Groups to Focus On for Hunting
Now that you better understand why you should build a workout routine specifically tailored to hunting, you’ll need to know which muscles to train. Different muscle groups bear the brunt of the work in a variety of ways. Knowing which areas you need to focus on will help you prepare for your next hunting season more effectively.
Legs: Strength and Endurance
Hunting often requires miles of hiking on uneven or steep terrain. Your legs are your primary mode of transport, carrying not only your body weight but also your gear—and maybe even your successful harvest. Movements like squats, lunges, and step-ups will strengthen your quadriceps, hamstrings, glutes, and calves while building the endurance needed for those all-day hunts.
Core: Stability and Balance
A strong core is essential for maintaining balance when moving through rough terrain or when lining up the perfect shot. It also protects the lower back from strain during heavy lifting. Planks, Russian twists, and hanging leg raises are great exercises to build your abs, obliques, and lower back muscles, providing a solid foundation for your overall strength.
Upper Body: Strength for Carrying and Shooting
Your arms, shoulders, and back play a critical role in carrying heavy packs, steadying your weapon, and dragging out game. Push-ups, pull-ups, rows, and military presses are ideal for developing your biceps, triceps, shoulders, and upper back muscles.
Cardiovascular System: Endurance for Big Treks
Whether you’re trudging through deep snow or hiking in sweltering heat, your cardiovascular fitness impacts how far and fast you can move without getting winded. Incorporate steady-state cardio such as running, hiking with a weighted pack, or interval training (e.g., hill sprints) to build stamina and endurance.
Sample Workout Routine for Hunters
Consistency during the pre-season is the key to seeing results, so aim to train 5 to 7 days a week. If you’re unsure how to get started, we’ve compiled a template of a balanced routine to help you prepare for the hunting season. You don’t have to follow it to the letter, though. You can adjust the weights, reps, and sets according to your current fitness level, but keep challenging yourself as the season approaches.
Monday: Leg Strength & Core
Goal: Build the power and endurance you need for steep climbs and long treks
Warm-Up (10 to 15 minutes):
- 5-minute incline treadmill walk or stair climber
- Dynamic stretches (leg swings, lunges, hip openers)
Workout:
- Barbell back squats: 4x5 (heavy)
- Bulgarian split squats: 3x8/leg (use dumbbells)
- Romanian deadlifts: 3x10
- Step-ups (weighted): 3x12/leg (use a box 16 to 20 inches high)
- Hanging leg raises: 3x12
- Plank with shoulder taps: 3x30 seconds
Finisher:
Weighted sled push or heavy farmer’s carry: 3x40 yards
Tuesday: Rucking & Mobility
Goal: Improve endurance and get used to carrying weight over distance
Workout:
- Ruck hike: 3 to 5 miles with a 40- to 50-lb pack (vary the terrain if possible)
- Focus on good posture and steady pace
- Mobility & Recovery (15 to 20 minutes):
- Hip flexor stretch
- Hamstring and quad stretch
- Foam rolling
Wednesday: Upper Body Strength & Core
Goal: Build pulling and pushing strength for carrying gear, drawing a bow, and climbing
Warm-Up (10 to 15 minutes):
- Band pull-aparts, scapular push-ups, shoulder mobility
Workout:
- Pull-ups (weighted if possible): 4x5-8
- Incline dumbbell bench press: 3x10
- Bent-over rows: 3x10
- Overhead dumbbell press: 3x12
- Single-arm farmer's carry: 3x40 yards/arm (heavy)
- Ab rollouts or hanging leg raises: 3x10
Thursday: Hiking & Cardio
Goal: Improve endurance and hiking ability under load
Workout:
- Incline treadmill hike or stair climber: 45 to 60 minutes (with a 40-lb pack)
- Zone 2 running or rowing: 20 to 30 minutes
Friday: Power & Explosiveness (Legs & Core Focus)
Goal: Build explosive power for climbing and quick movements
Warm-Up (10 to 15 minutes):
- Dynamic lunges, jumping jacks, hip mobility
Workout:
- Trap bar deadlifts: 4x5 (heavy)
- Box jumps: 3x6
- Walking lunges (weighted): 3x12/leg
- Kettlebell swings: 3x15
- Russian twists: 3x20
- Plank holds: 3x45 seconds
Saturday: Long Endurance Hike (Simulated Packout Conditions)
Goal: Mimic a full day of hiking and carrying gear
- 6- to 8-mile hike with a 50- to 60-lb pack
- If no trails are available, use an incline treadmill or ruck around your area.
Sunday: Recovery & Mobility
Goal: Full-body recovery to avoid injuries
- Yoga or full-body stretching
- Foam rolling and mobility work
- Optional light Swim or cycling
Training Progression
To ensure peak performance for hunting season, your training should evolve throughout the year. Start with strength-focused workouts in the winter, building raw power and durability. As spring approaches, transition to hybrid training, maintaining strength while increasing endurance and rucking. In the summer, shift to high-volume cardio and long-distance hikes with a loaded pack to simulate real hunting conditions. Finally, as September nears, taper your training, reducing intensity while keeping mobility and stamina high. This structured approach will have you physically prepared to take on the demands of the hunt.
Nutrition Tips for Optimal Hunting Performance
One of the most important things to remember is that your fitness routine isn’t complete without proper nutrition. The right balance of macronutrients and hydration can fuel your workouts, accelerate recovery, and sustain you in the field.
Fuel With Protein
Protein is essential for muscle repair and growth. Sources like lean meats, eggs, and protein shakes will help your body recover after workouts and prepare for intense physical activity during a hunt. Aim for 0.8–1 gram of protein per pound of body weight, especially if your training volume is high.
Carbs for Energy
Carbohydrates are your body’s main energy source. Include whole grains, oats, and sweet potatoes in your meals to keep your energy levels high, especially before long hikes or workouts. Just be sure not to overdo it on the carbs.
Fat for Endurance
Fat is not bad for you. Healthy fats provide long-lasting energy for avid workout enthusiasts. Incorporate avocados, nuts, seeds, and olive oil into your diet. These fats also help during long periods of exertion, like full-day hunting trips where quick energy from carbs might run out.
Stay Hydrated
Dehydration leads to fatigue and can reduce your mental focus—a critical attribute for accurate shooting. Drink plenty of water when working out, and consider adding a hydration pack to your gear once hunting season comes around.
Supplements for Extra Support
Depending on your needs, protein powders, BCAAs, and electrolytes can offer added nourishment and recovery benefits. Don’t just jump to using these products, though. If ever in doubt, speak with a nutritionist to see what your specific diet might be missing.
Get the Workout Gear You Need
While the right routine and nourishment are the most important things here, you shouldn’t overlook the importance of having the right workout gear—average clothes aren’t going to cut it. You need apparel that will keep you cool when your exercises get intense, and that’s where Oryx Outdoors comes in to help. We have a wide variety of men’s workout apparel options for you to choose from, so take the time to browse our selection and upgrade your fitness gear today.
