So, you’re looking forward to your upcoming fishing trip. No, we’re not talking about sitting in a lawn chair with a rod in hand. We’re talking about an epic angling adventure: chasing roosterfish on East Cape beaches, hopping rocks while casting to GTs in Oahu, tangling with tarpon in Puerto Rico or wading the flats for bonefish and permit. Those and other piscatorial pursuits take a level of fitness that many underestimate.
If you have booked your bucket list fishing adventure, the last thing you want to do is tap out halfway through. Whether you go the DIY route or fish with a guide, spending time tuning up physically before departure is a wise decision. Being in shape will also make fishing more enjoyable and productive on routine excursions, whether you are a tournament angler or a weekend enthusiast.
Utilizing a stepper or stair climber, as well as incorporating a plyo box into your workout, will pay off when you are making long treks through deep, loose sand in search of fish.
Everything you need to do to get fit to fish can be accomplished either at your favorite gym or in the privacy of your home. It doesn’t have to be fancy, it just has to be functional.
Fishing Workout: Foundation Building
Conditioning and core strength are the basis for handling a full day on the water. The better your overall conditioning, the longer you will be able to fish, withstand heat and avoid fatigue. Exhaustion not only dampens the enjoyment of your adventure, but it also lessens your focus. This alone can cause you to miss or lose the fish of a lifetime.
If you already actively condition yourself through jogging, CrossFit, cycling, etc., all the better. If you aren’t, you need to kickstart your conditioning before heading on your fishing excursion. Depending on age and current physical state, this may be as basic as brisk walks around the neighborhood. If you already work out regularly, you will likely be ready for more rigorous exercises. Whatever your starting point, try to gradually increase the intensity of your cardio workouts week by week.
The deadlift is great for fishermen, as it strengthens the legs, back and core.
Any cardiovascular conditioning will be beneficial, but steppers, stair climbers and rowing machines are ideal. They not only improve conditioning but also mimic various activities and movements of fishing adventures. Virtually every gym offers access to these machines. There are affordable versions for those working out at home. There are also creative substitutes—utilizing actual stairs instead of a stair climber, for instance.
Beyond building your endurance, you need to improve your strength and flexibility. Your core is essential to withstand various movements involved in fishing, such as twisting while casting and fighting fish. Planks and medicine ball twists should be the foundation of your core workout. These movements will strengthen your abdominal muscles and prepare your body for the twisting involved during a day of fishing.
Axe chops with a mace bell imitate the casting motion utilized when surf casting with long rods.
Your lower back needs attention, too, as it is routinely abused during a day of fishing. Incorporating good mornings, with or without weight, and using a kettlebell for either RDLs or straight-leg deadlift will help your back withstand the strain of casting, battling fish and bouncing on a rough boat ride. Single-leg versions of these movements will improve balance as well. Dynamic movements like burpees will strengthen your core, improve conditioning and prepare your body for the explosive motions of casting and hook-setting.
Improving muscle strength is also important, beginning with your lower body. Focus on functional strength exercises such as squats and lunges, which can be done with or without weight depending on your current fitness level. Barbells, kettlebells or dumbbells can add resistance to these movements. The same type of weights can be utilized for deadlifts, another good functional lift that those beyond the basic level should incorporate into their workouts.
When it comes to strengthening your upper body for fishing, the focus should be on the chest, back and shoulders. Push-ups, bench press, dips or chair dips will form the foundation, primarily targeting the chest while incorporating various auxiliary muscles. Pull-ups or bent-over rows will strengthen your upper back. Upright rows and/or side lateral raises will enhance your shoulder strength, mimicking motions used for fishing.
Targeted Movements Make a Solid Fishing Workout
General strength and conditioning will aid in any fishing excursion. However, some angling pursuits have specific challenges. Whether it be tossing long surf rods with heavy plugs, hiking up steep inclines to reach a spot to cast, pushing through sinking sands or wading over muddy flats, there are specific movements you can add to your routine to help you prepare.
A pair of light Indian clubs can accomplish several things. Movements with these traditional training devices will strengthen your rotator cuff, which becomes strained from repeated casting, along with your shoulders, forearms (grip) and core. They also help improve flexibility. You don’t need to be a master with the clubs; just incorporating a few basic swing movements can
help tremendously.
Indian clubs can be used to imitate the casting motions at the various angles needed for bass and saltwater flats fishermen, and kettlebells can be used to increase strength in the shoulders, upper back, and forearms.
Those who surf cast with long rods and heavy lures can effectively imitate that casting motion by using a 5- or 10-pound mace bar to perform an ax chop. Conversely, those preparing to make an infinite number of casts with light rods, which puts more strain on the wrist and elbow, can utilize an Indian club to imitate pitching, flipping or casting movements.
To help make your way up and down steep inclines, through soft sand or over muddy bottom areas, utilize a plyo box. Step-ups or box jumps are the best way to prepare for these activities. If you don’t have a plyo box, you can utilize steps, stairs, a porch or deck or even a YETI cooler.
Additionally, if you are going to be carrying a pack while fishing or hiking to your fishing spot, you need to prepare for that. Wearing a weighted vest or the pack you intend to take while jogging, doing box step-ups or on the stepper or stair climber will help you be able to handle the task when the time comes. If you plan to wear the pack while casting, such as along the beachfront or while wading the flats, it’s also advisable to go through some casting exercises with the pack on.
It’s a good idea to start your prep a few months before your trip. Prep is all the easier if you maintain a good fitness base throughout the year. Those who regularly go on various types of angling adventures may cycle from one type of workout to another throughout the year prepping for the challenges presented by each upcoming trip.
Beginner's Fishing-Prep Workout
Workout three days, with one rest day between each session:
- 20 minutes cardio (stepper, stairmaster or rowing machine)
- 2x10 pushups (body weight)
- 2x10 upright rows (dumbbells or kettlebell)
- 2x10 one-arm bent over rows (dumbbell or kettlebell)
- 2x10 squats (body weight)
- 2x10 lunges (body weight)
- 2x10 single leg RDL (body weight or kettlebell)
- 2x10 kettlebell swings
- 15 burpees
- 30-second plank
- 50 twists (medicine ball or kettlebell)
Those beyond the beginner stage should incorporate the suggested core, upper and lower body movements into their regular workout routine. All levels can incorporate fishing specific movements in a variety of ways.
Some prefer to have at least one fishing-related movement at the end of every workout, while others prefer to combine them into a single session between their upper and/or lower body workouts. Fishing specific movements are also ideal for active rest days.