40 Best No-Nonsense Workouts for the Fit Sport Fishing

Fishing is not an inane industry. Our fishers are deployed in the seas and spent battling inclement weathers, and particularly relying on their muscles to survive. Furthermore, some fishers take the industry as a sporting game and competition, hauling catch as heavy as 30 to 50 pounds.

Don’t you know it’s quite common to see injuries in the knees, back, arms and shoulders? Dislocation of the joints just to catch the fish happens all the time. What’s more, these injuries in sport fishing seem to have steadily grown in the past few years.

In all honesty, the growing trend of this industry adds more pressure for interested fishers to chime in the sport. For one thing, a lot of competitions and tournaments were granted for fishers.

That’s why, it’s ever significant that if you’re a fisher, especially someone who join sports tourneys, you have to work out harder. In the hopes to give you more strength and power, we’ve listed 40 workout regimens for you to train.

Where to workout?


If you’re planning to go to the gym, we suggest that you do it three times a week in that case. And, nevertheless, we would like to see you incorporate various kinds of training in your regimen. For example, you can go heavy (if you’re able) in the gym and the next two to three days you’ll be focusing more on calisthenics at a place of your convenience.

Including calisthenics
gets you to know and try relying on your bodyweight. The open seas and the river monsters wouldn’t be so forgiving. Under those circumstances, stay healthy.

Gym or home exercises, either way, it similarly gives you the same results. You just have to give your all.

Warm up exercises


Above all anything else, you still have to do warm up exercises. Target both of your upper and lower body for your all of your muscles to loosen up and get ready for some action. Here are some warm-up exercises and stretching for you to do lest you want to put some more strain on your muscles.

  • 8 seconds each of:
    • rotations, clockwise and counterclockwise each for:
    • hip rotations, clockwise and counterclockwise
  • shoulder stretch, sides, back, up and down
  • triceps stretch
  • 10 counts arm rotations
  • 8 sec. hamstring stretch
  • Toe-reach
  • Mid back turns
  • 10 Jumping jacks

10 best core workouts


Having a bulky body or huge biceps is not important for fishers. When in fact, what they need more than ever is a stronger core. Any abdominal workout is better than nothing. For example, crunches, bridge, and sit-ups are required.

  • Abdominal crunches
  • Sit ups
  • Russian Twist
  • Bird dog
  • Bridge
  • Sit up punch
  • Wipers
  • Bicycle crunch
  • Cobra
  • Planks

Adding weight balls and kettlebells would great assist you in your strength training. To begin with, you can have five kilograms and as much as eight kilograms, but not more than 15 kilograms. Lifting weights will test and transform your body for the better. In contrast, you don’t need a ripped six-pack of abs, rather, you just need to stabilize that particular area of yours. Moreover, body weight training or calisthenics would also be great in integrating it to this regimen so you would know your strength.

10 workouts for your glutes


Bring in the weights. You’ll be needing kettlebells and dumbbells for the purpose of exciting your training. Remember, though that the goal is not to build muscles but for you to grow stronger.

  • Squats
  • Skiers
  • Donkey kicks
  • Wall sit
  • Kickbacks
  • Frog lifts
  • Plie
  • Sumo squat
  • Hip bridge and leg lift
  • Lunge

For best results, do variations of the said exercise so it can ‘confuse’ your body and therefore, making it more flexible to different situations. Variations can crank up the intensity by changing its acceleration, or by adding weights and equipment, and swiftly changing of hand and feet placement. In fact, a monotonous exercise is as bad as it is for your muscles.

10 workouts for the upper body


Seeing that you use your upper body more in fishing, you have to train to strengthen it. Injuries in the elbows and shoulders, as well as the back, are the most common accidents fishers have in sporting tourneys. Training with weights can help you get familiar with how heavy the fish you’ll be dealing with in the seas. Lest you get yourself seriously injured.

  • Push ups
  • Tricep dips
  • Bicep curls
  • Punches
  • Hooks
  • Chest press
  • Elbow Strikes
  • Pull-ups
  • Bent over rows
  • Deadlifts

Your upper body is the most vulnerable spot when you go out fishing. Concerning this, Bass Fan reported at least 28 popular fishers tearing their joints and ligaments. Hence, they all ended up in surgery. Some suffered in the rotator cuff and bicep, shoulders, back and who also recently tore all of their hand ligaments on a hook set. Why? That’s where the pressure is especially when you’re struggling with a giant fish.

10 best leg workouts


If the core stabilizes your whole body, the legs, keep you grounded and balance. Regarding leg matters, never skip leg days with these workouts. Even more so, incorporate it daily in your workout regimen.

  • Leg raises
  • Calf raises
  • Kick
  • Alternative Lunges
  • High knees
  • Mountain Climber
  • Jumping lunge
  • March Twists
  • Switchfoot
  • Leg Pull-in

The objective of leg works is to have your lower body take responsible of the load. That is to say; it lessens the strain on the upper body especially your back when fighting the big fish. In the condition of hauling a big catch, a great lunge or squat technique can help you stabilize your position. Additionally, it reduces the pain of your tendons.


So, go to your local gym or just do calisthenics. It’s a smart workout. Besides, you can also tailor your exercises accordingly to your pace by adjusting your interval, repetitions, and sets. As a result, your toned body can help you deal with your fishing sport.

Considering this sport as highly dangerous you will need all the training you can do. Though, you have to do only what you can muster. That is to say, start somewhere you can handle. It doesn’t have to be a high-intensity interval training. Likewise, don’t enter competitions if you know it’s too much for you.

How about you? What are the exercises you found most useful for your fishing sport? Is there anything we have missed? That being the case, do tell us below. Because, in case that you do, we can all sit down and discuss it. We are looking for similar minds out there!

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