Essential Hunting Fitness Tips for 2024

Did you know dragging a deer for half a mile through tough terrain can be as intense as a hard workout?¹ For inactive hunters, this sudden effort can lead to serious health risks.¹ Research shows their heart rates shoot up, touching 85 percent of maximum, which equals high-intensity exercise.¹ So, staying in shape is key for hunters, no matter the game they're after.

Hunting is tough work and staying fit is crucial. Every hunter should be in good shape, especially if they want to have a successful season. The challenges hunters face can change a lot based on the area, the prey, and how they hunt. By getting your body ready for these specific challenges, you can stay safe, last longer, get stronger, and improve your hunting skills.

Key Takeaways

Hunting requires a high level of physical fitness to prevent injuries and heart attacks during strenuous activities like dragging deer.
Improving cardiovascular fitness and incorporating strength training can enhance endurance and outdoor skills for hunters.
Tailoring your workout routine to the specific demands of your hunting style is essential for optimal performance.
Establishing a consistent fitness regimen and finding enjoyable activities can help maintain motivation and adherence.
Proper gear and functional exercises can further improve stability, strength, and injury prevention for diverse hunting pursuits.

The Importance of Fitness for Hunting

Being fit is key for hunters. It helps avoid injuries and heart issues. When dragging a deer, your heart can race like in intense exercise.¹ This is risky for those not active. Also, training with weights can stop back pain common in hunting.¹

Prevent Injuries and Heart Attacks

Hunters who drag deer might hit dangerous heart rates.¹ This effort, after a cold wait, can even cause heart attacks.¹ Being fit lowers your long-term chance of dying.¹

Improve Endurance and Strength

Deer hunting can mean carrying heavy loads far.¹ Pushing yourself in workouts is important here.¹ Training with weights can prevent injuries for hunters.¹ It also makes your heart stronger, setting a good fitness base.¹

Enhance Outdoor Skills

You don't need much to do exercises like sled drags and farmers' carries.¹ These can boost your strength, endurance, and how well you move over hard ground.

Low-Impact Cardio for Small Game Hunts

Small game hunts, like those for rabbits and ducks, can keep you still for a long time. You might also take quiet walks on rather flat ground.² For these, it's smart to focus on exercising in ways that are gentle on your body. This helps you have the energy to carry your gear and any animals you catch.

Hiking

Adding hiking to your workout routine is key for small game hunting. It helps you get fit, making it easier to move around in the wild.³ Plus, it's good for your heart and doesn't harm your joints much.

Biking

Biking is a top choice for exercise when hunting small game. It makes your legs and core stronger, preparing you for the hunt.³ Along with biking, consider doing planks to boost your whole-body strength.

Strength Training for Whitetail Deer Hunting

Whitetail deer hunting often means a lot of walking and hard work. To be ready, you need to do some strength training.¹ This kind of training is key for avoiding injuries like back pain.¹ It makes your muscles and joints strong, preventing common hunting injuries.¹ A mix of exercises, including carrying heavy loads and wearing weighted vests, is great.¹

Free Weights

⁴ Tips for dumbbell goblet squats suggest starting light and working to heavy. For example, do three sets of 10 with a heavy weight. Before a big hunt, increase this to five sets.⁴ To keep your core strong, try three sets of ten Supermans and 90-second planks.⁴ Important stretches include deep lunges and hamgstring stretches to avoid muscle tightness.⁴

Bodyweight Exercises

¹ Farmer's carries will help with your grip strength, vital for carrying items and climbing.¹ Deer hunting seems like it might not need much physical fitness, but it does. The off season is a great time to get in shape.¹ Being fit can stop injuries and heart problems, especially for older hunters.¹

Hunting Fitness

Staying fit is key to successful hunting. It doesn't matter if you're after small or big game. Your body should meet the unique needs of hunting.⁵ Working out helps you gain the strength, endurance, and overall health required for hunting adventures.

MTNTOUGH's Preseason Prep 2.0 lasts 12-16 weeks and is divided into three phases. These are Neural Recruitment, Strength and Power, and Conditioning.⁵ Each phase aims to boost muscle memory, strength, power, and cardio.⁵ The Neural Recruitment phase is 2-4 weeks. Muscular Endurance follows for 8-10 weeks, ending with a Cardio Training phase lasting 8-12 weeks.⁵

The Backcountry Hunter program keeps you at your best during the hunting season. It focuses on functional fitness, strength, and cardio.⁵ This flexible program is for year-round hunters. It helps without taking away from hunting time.⁵ The endurance training includes cardio and muscle work. Interval training and exercises for legs and core are key.⁵

For top hunting shape, aim for 2 hours of cardio weekly. This should keep you at 80-85% of your heart's max rate.⁶ Add a day for lower body strength, including squats, lunges, and deadlifts.⁶ Doing 3-4 exercises with 10-20 reps helps.⁶ Also, do lower back and core work 1-2 days a week, for about 30 minutes each time. This is key for avoiding injuries.⁶

Today, the MTNTOUGH group has over 10,000 backcountry hunters. They spent two years testing the Backcountry Hunter program on mountain hunters.⁷ Their website offers many workouts and programs, including HP20, the first fully coached heavy pack fitness plan.⁷ They also have a Mindset program for mental toughness and expert-designed rehab content.⁷ Access to blogs, videos, and podcasts is in the Knowledge Center. And their app suggests a program based on your needs.⁷ You can start with a 14-day MTNTOUGH app trial.⁷

Preparing for Backcountry Big Game Hunts

Backcountry big game hunts, like for mule deer and elk, need you to be physically ready.⁸ You'll hike over rough land, carrying heavy stuff. Then, you'll have to haul home big game. Working out the right way is key to have fun and do well on these hunts.

High-Intensity Interval Training (HIIT)

Hiit workouts are great for getting in shape for big game hunting.⁸ They boost your heart health, muscle strength, and overall fitness. Doing hiit will get you ready for the long walks, steep climbs, and carrying loads, making it all easier.

Endurance Challenges

Staying fit makes your hunting trip better. You need to mix strength and stamina training for backpack hunting.⁸ Hiking with a heavy pack helps get you ready for the conditions you'll face.

Rowing

Rowing is a top-notch exercise for full-body fitness. It gets your muscles and heart strong for hunting in tough places. Adding rowing to your workouts increases your ability to handle heavy gear.

Heavy Pack Calisthenics

CrossFit is a good choice to prep for backcountry hunting. It mixes weightlifting, body weight moves, and endurance exercises.⁸ Things like pushups and squats with a heavy pack on make you match-fit for hunting. Aim to do this training 3 times a week for the best results.

⁹ To get ready for backpack hunts, you need to eat more, up to 3500 calories a day.⁹ Start training with a 30-40 pound pack and add more weight gradually. This simulates what you'll carry on the hunt. Try to eat high-calorie foods like almonds and oats too.

Hike more with more weight to build your endurance.⁹ Switching from running on roads to trails can help avoid injuries.⁹ Exo Mtn Gear has a plan just for backcountry hunting, focusing on training without needing a mountain or a gym.

Think about being careful not to carry too much on your back. Imagine carrying an 80-pound backpack on your hunting trip. The right training and smart gear choices are vital. They make your backcountry adventure a hit.

Functional Exercises for All Hunts

No matter the hunt, specific exercises can greatly help hunters. These functional exercises mirror what you'll face outdoors. They improve strength and coordination for better hunting results.⁵

Tire Drags

Tire drags are key for dragging heavy game. Add tire drags to your workouts for better muscle strength and endurance.¹⁰

Step-Ups

Step-ups mimic overcoming obstacles and hills. They focus on leg muscles and enhance your cardiovascular system. They prepare you for hunting's physical demands.¹⁰

Turkish Get-Ups

The Turkish Get-Up works multiple muscles and challenges balance. Doing this boosts your mobility and core stability. These skills are vital for wilderness navigation and lifting heavy items safely.¹⁰

By adding these functional exercises to your regimen, you'll meet the physical requirements for hunting. This helps ensure a fruitful and safe hunting season.¹¹

functional exercises

Developing a Hunting Fitness Routine

It's crucial to plan your hunting fitness routine.⁵ Set clear goals and make sure exercise is a must in your week. This approach blends well with your hunting habits and choices.

Make a Plan and Stick to It

Start with knowing your current fitness level.⁵ Then, make a plan including strength training, core training, and cardiovascular fitness. Stick to your exercise routine and it will pay off.

Do What You Enjoy

Choose exercises that you like for your hunting fitness. It could be hiking, biking, or lifting weights. This keeps you motivated to achieve your fitness goals.

Mix It Up

⁵ Change your routine often to keep it interesting. Use interval training, endurance challenges, and functional exercises. This way, you stay interested and build diverse skills important for hunting.

Incorporate Strength Training

⁶ Strength training matters a lot for hunters. Do squats, deadlifts, and pull-ups to get stronger. This builds the endurance you need for hunting.

Don't Neglect Your Core

⁶ A strong core is key for balance and stability. Include planks, leg lifts, and Russian twists for your abs and back. Strong core muscles help a lot during hunting.

Set a Goal

Finally, set a measurable fitness goal. It might be about improving your running time, lifting more weight, or lasting longer in an activity. A clear goal keeps you focused and tracks your achievements.

Follow these steps and include varied exercises in your plan. You’ll be all set for top performance in the wild.

Testimonials from Avid Hunters

Getting ready for the 2024 hunting season is exciting. Hearing from skilled hunters who added hunting fitness to their routines can be inspiring. Their hunting fitness testimonials and success stories offer great tips. They help people who love the outdoors to boost their outdoor fitness and hunting preparation.

Sarah's story really stands out. She's a whitetail deer hunter from California. She says, “The 2023 hunting season was my best. I added strength and endurance workouts during the off-season. It made a huge difference. The hunting pressure was high, but I was ready.”

Sarah adds, “I hit a shot confidently the day of the harvest. My shooting skills and fitness were better. I owe my success to my hunting team's support, including¹².”

Michael also talks about how hunting fitness changed his hunting game. “I love the great outdoors, but last year was different. I focused on getting stronger and having more endurance for hunting. The difference was amazing. I could go further, carry heavier loads, and stayed full of energy. My hunting skills and fun level went through the roof.”

These hunters show us the big benefits of making fitness for hunting a priority. By getting their bodies ready for the hunt, they had better luck. They also enjoyed their favorite hobby even more. Their words are a call to action for all hunters. Whether you're just starting or you're experienced, they show fitness is vital for hunting prep.

Gear Essentials for Hunting Fitness

To train well for hunting, you need some key pieces of gear.¹³ With these, you can do tough, hunting-specific workouts at home. There's no need for a gym.

Kettlebells

Kettlebells are great for building up full-body strength and endurance – both very important for hunting.¹³ Moves like swings and snatches work muscles you use in the wild.

Rucksack/Backpack

Adding a rucksack or backpack to your exercises simulates carrying hunting gear. You can do pack walks, step-ups, and sprints. These help you get ready to move through tough terrain.¹³

Weighted Vest

A weighted vest makes workouts harder, whether you're lifting weights or doing cardio. It gets your body used to handling more weight. This is helpful for hunting tasks like carrying game.¹³

Sandbags

Sandbags challenge you in new ways, making your grip and core stronger. Actions like carries and throws prepare you for the way gear and game move in the wild.¹³

These gear essentials will toughen you up for your hunting trips. Check out more hunting gear suggestions to up your game in the great outdoors.

hunting fitness gear

Workout Routine for Deer Hunting

If you're after whitetail deer, a good workout plan is key. It gets your body ready for the hunt. Whitetail hunting means lots of walking, staying hidden, and dragging heavy game.² To get stronger, build stamina, and keep your heart healthy, add these exercises to your routine:

Farmer's Carry

Farmer's carries boost your grip and keep your body in top shape. For hunters, this is gold, especially when they’re hauling gear in the wild.¹ Walk with heavy weights at your sides. Use kettlebells or dumbbells. Start light, go heavier as you get stronger.¹⁴

Sled Drag/Pull

Dragging a sled is great for your heart and hands, which you need for hunting.¹ Load a sled up and tug it around, much like moving a deer to your truck.¹⁴

Sandbag Workouts

Using sandbags is perfect for getting the strength and stability you'll need. Sandbag exercises work various muscles and are similar to the off-balance loads of hunting.¹ Try different weights and moves to keep pushing yourself.¹⁴

These exercises are spot on for getting ready to hunt. They cut down the chance of getting hurt or wearing out.¹ Pay attention to how you feel. Change your workout when you need to. Also, practice hunting with all your gear before you go. This makes for a safer, more successful hunting trip.¹⁴

Cardio for Improved Hunting Performance

For a complete hunting fitness plan, don't forget cardio. It is key for boosting your endurance and aerobic capacity. This, in turn, boosts your overall hunting performance.¹⁵

Running long distances is great for building stamina. It helps your body handle those long days outdoors. This strengthens your heart and lungs and gets you ready for the constant activity of hunting.¹⁵ Also, mixing in sprints and agility drills helps with the quick changes in hunting. It improves your ability to move fast and then recover.¹⁵

Walking and rucking with added weight is another useful training. It gets you used to various outdoor terrains and toughens up your mind and body.¹⁵ HIIT is perfect for mimicking the intense bursts of energy needed in hunting. It enhances your cardiovascular fitness, speeds up your metabolism, and boosts your general fitness.¹⁵

Hiking with a heavy backpack isn't just for terrain practice. It also boosts your cardiovascular fitness and muscles for carrying gear.¹⁵ Stair climbing works your legs a lot like hunting in hilly areas. This makes you stronger, helps your muscles endure, and improves your mind's toughness.¹⁵

Trail running on rough paths readies hunters for physical hunting needs. It strengthens the muscles that keep you balanced and makes your heart adjust to more strenuous work.¹⁵

Conclusion

Staying fit is crucial for hunters at any skill level and type of hunting. Workouts that help you get stronger, build up endurance, and improve your general shape are important. Whether you're aiming for small animals or big game, the right fitness program boosts your hunting and outdoor abilities.

If you're hiking tough landscapes, carrying a heavy load, or using your own favorite hunting style, being in shape is a game-changer. By using the advice and workouts from this article, you'll be ready for the 2024 hunting season in no time. Enjoy the experience, test what you can do, and find new excitement and confidence in hunting.

But remember, success in hunting isn't only about your equipment or tactics. It's also about how ready you are physically for the wild. Putting effort into your fitness pays off on the hunt and takes your adventures to the next level.¹⁶

FAQ

Why is physical fitness important for hunters?

Physical fitness is vital for hunters for many reasons. It prevents injuries and improves heart health. Also, it boosts strength, stamina, and other outdoor skills.

What kind of exercises are recommended for small game hunts?

For small game hunts, staying still is key. Include low-impact cardio like hiking and biking. This improves your endurance without hurting your joints.

What types of strength training are important for whitetail deer hunting?

Whitetail deer hunting needs strength and endurance. So, include exercises for muscles in your routine. This is important for activities like walking and dragging large prey.

How should hunters prepare for backcountry big game hunts?

Big game hunts in the backcountry are tough. Prepare with exercises like HIIT, rowing, and endurance activities. Also, practice carrying heavy packs.

What are some functional exercises that can benefit any hunter?

Tire drags, step-ups, and Turkish get-ups mimic field demands. Such functional exercises help with various hunting actions.

How can hunters develop an effective fitness routine?

To create a good fitness plan, set clear goals and a schedule. Stay consistent. Add a variety of exercises, including what you love. Also, focus on core strength and achievable goals.

What kind of gear can be useful for hunting-specific workouts?

For hunting workouts, use gear like kettlebells and weighted vests. Rucksacks and sandbags are also great for challenging workouts.

What does a sample workout routine for deer hunting look like?

A deer hunting routine might include farmer's carries and sled exercises. These help target the physical needs of the hunt.

How can improving cardiovascular fitness benefit hunting performance?

Cardio workouts like running and rowing are great. They help you cover more ground. Plus, they keep your energy up while hunting.