This time of year I am moving up in draw weight(10 #+) for bow season. A few years ago I began this workout ritual that has proven effective and cheap. I get a load of gravel (10 cubic yds.) dumped in my driveway. Then move it about the property with shovel and wheelbarrow. The great workout on my arms combined with the trunk movement twisting and turning, makes it easier to transition to heavier weight bows. Then comes the cutting, splitting and stacking of 3 cords of firewood. If I didn't have these training jobs I think hunting weight might feel more worrisome. Also begin to increase my walks in the woods to check cams, scout for sign. What do you guys do to get in shape for hunting season?
I keep a 64", 67# recurve in my office at work. I try to draw and hold 10 reps with it several times throughout the day. I always draw on both arms, so a total of 20 reps. I don't do this with shorter bows, because it's easy to torque the string when letting down, and my short bows are more vulnerable twist at the limb tips.
I also like to walk on the running track at a nearby football field, on my lunch break. I do 20 push-ups after each lap. I take a 15 lb kettlebell with me as I walk, and with a straight elbow, raise it laterally from one side over my head, grab it with the other hand while it's over my head, and lower it down the other side, then repeat the opposite direction, until I quit or get tired... maybe 15 reps, multiple times. This forces my trunk to work to keep my walking straight and stable. I then do something similar with my arms straight out in front of me. This kind of low- impact exercise really helped me rehab my shoulder after breaking it in a bike accident in 2022.
I also run on a treadmill, and ride an exercise bike. Not just for archery/hunting... I'm an extreme T1 diabetic and I try to stay healthy. I find that a forced regimen makes me hate doing it. But if I just make it a part of my every day life, and adjust the workout as I please, it stays enjoyable and I stay in shape. I'm 55.
For years I attended a gym 3-4 times a week. I was pulling 70#-80# bows back then and backpacking with my son in the mountains around San Diego. But, before the gym it was pushups twice a day that built up my muscles enough to pull those weights
I work out 5 days a week. Always include heavy pack workouts or rucking 3 days a week.
I generally hunt alone. So my pack outs are solo and usually on my back. So that's what I train for.
No need for anything special to increase bow holding weight, just do daily overdraw reps to yer ear and increase the reps over a 3 to 4 week period (or lots longer). Hold the draw for a few seconds and over time increase that duration. It also pays switch hands - if yer a righty, pull lefty to yer normal draw length at the least, in reps and duration that increase over time = cross training. All in all, GO SLOW and EASY, baby steps, increase reps and holding duration SLOWLY.
I'm 66. I started working out heavy when I was 14 yrs old. I never stopped. I still lift 3 days a week and I box/spar in the ring twice a week for an hour each session.
There's no better workout than boxing. Think your cardio is good from running mile after mile?? Climb in the ring and throw down for 3 minutes. You'll be sucking air like never before.
I shoot the same bow year round, so I never really have to work back up to a hunting weight. On the odd occasion I'll pull out a lighter 40-45 pound bow and shoot for a bit, but for the most part I just shoot the same bow as much as I can.
As far as other workouts go, I ruck 4-5 days a week with a 70 pound backpack on. Theres a nice hiking trail nearby that starts out with a steep hill and I'll go climb up and down several times in a row before doing the actual hiking trail. It really helps me stay in shape for trips out west each fall.