Staying Fit at Truck Stops or OTR? Any others training on the road?

I’ve been out on the road for a little while now (OTR long-haul), and one of the first things that hit me was just how rough this lifestyle can be on your health — truck stops full of junk food, long hours behind the wheel, little access to real gyms, and a general grind that leaves you wiped by the time you park for the night.

I’m not here to call anyone out — this field isn’t easy, and most of the food options are grab-and-go, heavy, and convenient. Add in irregular sleep and long shifts, and it’s no wonder a lot of drivers struggle with weight and energy.

But I wanted to reach out to see if there are any other drivers out here training and trying to live a healthier lifestyle while doing this job?

I’m a pretty hardcore lifter myself. Started at 135 lbs soaking wet at 5’8” — now I’m at 205 and bench/squat/deadlift all over 400. I know my training log might be a bit more advanced than what most folks are looking for, but I’m all for sharing info if anyone’s serious about it.

Now that I have my own truck, I’ve started building out my own road gym setup. In my first few weeks with a trainer, I kept it simple with just pushups before rolling out in the morning. But now I’m carrying actual gear with me and logging everything like I would at home.

I’m curious:

• Are there others here who train seriously while OTR?
  
  
• What gear do you keep with you?
  
  
• What does your diet look like on the road?
  
  
• Do you track macros, or are you more intuitive with it?
  
  
• How do you manage meal prep with limited space/fridge/cooking ability?
  
  
• Exercise choice

I've previously trained heavy power lifting in commercial gyms for years. Now my training mostly revolves around weighted calisthenics and using my body the 205 lbs I have and than adding additional weights so I don't need to carry so many weights on the truck. I've also switched to higher rep schemes to start doing more body building versus power lifting.


Let’s get a thread going. I know this life makes staying fit harder — but not impossible. Would be cool to build a small crew of fitness-minded drivers out here. Stay safe and strong, y’all. As mentioned, I'm an advanced lifter and would be happy to share some of my knowledge and equipment also!

 

WIth that said here's the above equipment for my truck.



I love weighted pull ups, push ups, and weighted dips. Using by body weight. On the bottom right you will see the pull up / dip station I use for traveling. Right above it is the picture of it folded up which literally takes seconds. On the top left is the barbell I carry, it quickly breaks down into storage bag. And the bottom left is the Kensui Pro Vest I use for attaching weight to my back for weighted push ups and diamond push ups. I prefer the dip belt and chain for dips and pull ups because I hang a lot of weight on these.



This is my favorite exercise and allows me to carry smaller weight on the truck because 205 lbs of it is my body.

IMG-4412 hosted at ImgBB

The equipment.

IMG-4379 hosted at ImgBB

This is my progress over the years.

IMG-4411 hosted at ImgBB




My current training log for otr:


Push Day: Mondays / Thurs

Weighted Dips 5, 5, 7, 7, 10, 10
Weighted Decline Pushups 5 Sets 12 Reps
Weighted Diamonds 5 Sets 12 Reps
Barbell OHP / Delt Raises 5 Sets 12 Reps
Push Ups Flat (No weight) 30 Down (450+ Reps)


Pull Day: Tues / Fri

Weighted Chins 5, 5, 7, 7, 10, 10
BB Rows (Lats) 5 Sets 10 Reps
BB High Rows (Upper back) 5 Sets 15 Reps
Band Facepulls / Pullaparts 5 Sets 15 Reps
Plate Shrugz / Farm Walks 3 Sets Failure


Legs and Core: Wed / Sat

Band Squats 10 x 10
Wtd Situps 10 x 15



Each day takes about 45 minutes. I've been pushed for time just getting started and learning, but eventually I hope to hit gyms along the way for my back / pull day. And also for the much cleaner showers. I'm getting ready to go on a cut so my diet will be calorie deficient with lots of fruits and vegetables on the road.

 

Sorry equipment photo isn't posting.

But this is the weighted pull up / dip station I use.

BULLBAR 2.0 - Portable Pull-up Bar and Dip Station


Weighted Vest:

EZ-VEST® V2

Collapsing Barbell:

https://www.amazon.com/DASKING-Inch...llapsible+olympic+barbell,aps,126&sr=8-6&th=1

 

Great for cardio, I I do a lot of cardio when my body fat gets high because I eat a ton of food (High Metabolism). But I don't think I can carry the bike and all the rest of my gear so I'll probably be running or dropping the weights for the bike when I go on a cut.

Glad you didn't say an E-Bike. lol I seen that on someones post of taking an e-bike. With the amount of driving the only e-biking I would be doing is to a gym.

 

That's always the problem. I took about 3 months off, but got started back when I was getting my CDL and off of work. Are you using adjustable dumbells?

 

Holy..... I had to do the math on that one to make sense to you brother. PROPS to you!!! 5 miles and I'm dead for the next day lol