We are a family of outdoorsmen and athletes. From four decades of bow hunting and archery to weightlifting, tennis, and taekwondo. Through these sports, we have a wealth of experience in great exercise programs that work for the entire body. Because when you’re drawing back that bowstring, it’s not just your arms doing the heavy lifting. 

Bow hunting on public land can involve hiking different terrain, carrying gear, and ultimately dragging a deer out of the woods. Where you park your car and where you end up hunting can be quite a distance. Your whole body needs to be physically fit. 

For the last year, our sons have been working out their whole body with their new home gym. We asked them to come up with their best exercises for physical training that would improve core strength and upper body for archery. 

Warm-Up: Light Cardio, Endurance, and Injury Prevention

Let’s talk about injury prevention first. Warming up is crucial to prepare your body for the workout ahead and prevent injuries. The goal is to get your muscles warm and your heart pumping. Adding a warm-up routine to your archery workout will help reduce your risk of injury. A simple warm-up can include:

• ​A dynamic stretch passing water bottle behind your back and shoulders. 
• ​Classic jumping jacks to get the blood flowing.
• Jog lightly or do 1 minute of “high knees”.
• ​Kick your heels up towards your glutes (a.k.a. “Butt Kicks”)
• Using a stretch band, pull it apart by squeezing your shoulder blades together. 

5 Exercises for a Full-Body Archery Workout

Our youngest hunter in the family is our most serious athlete. If he has free time, you’ll find him at a gym with friends or in our basement working out at our home gym. He saved up his own money to invest in an Olympic rack and enjoys learning about anatomy and the science of the human body.

We asked Lincoln for his favorite exercise for each of the five important muscle groups needed for archery: Shoulders, arms, back, core, and legs. Repeat this workout three times a week and you will see improvement in your strength for drawing back that bowstring with precision. Or keep reading for a 7-day workout plan that goes more in-depth and includes a few tips for endurance, and injury prevention. 

Lincoln’s Top 5 Strength Training Exercises 

1. Bicep Curl:

Bicep curls aid in upper body strength crucial for the draw arm in archery. Hold dumbbells with arms extended, palms facing up. Bend elbows to lift weights towards shoulders, then lower back down.

2. Squat:

Squats target a variety of muscles, including the quadriceps, hamstrings, and glutes. Enhance your physical capabilities with a strong core. Stand with feet shoulder-width apart, keeping your back straight and chest up. Lower your body by bending your knees and pushing your hips back as if sitting into a chair, then return to the starting position by pushing through your heels.

3. Bent Over Row:

The Bent Over Row primarily targets the back muscles. But this exercise also engages the biceps and forearms as secondary muscles to assist in pulling the weight towards the body. Hold a dumbbell in each hand, hinge forward at the hips, and bend your knees slightly. Pull the dumbbells towards your ribcage, squeezing your shoulder blades together, then lower them back down.

4. Military Press:

The Military Press primarily targets the deltoid muscles, which are located in the shoulders. Additionally, it engages the triceps and upper chest muscles. Hold dumbbells at shoulder height, palms facing forward. Press weights overhead until arms are fully extended, then lower back down.

5. Hanging L-Sit:

The hanging L-Sit primarily targets the abdominal muscles, hip flexors, quadriceps, and lower back muscles. Hang from a pull-up bar with legs extended in front. Lift legs until they’re parallel to the ground, forming an “L” shape with the body.

Cool Down:

Finish off your workout with some light stretching focusing on the arms, legs, back, shoulders, and core muscles to help prevent soreness and improve flexibility. Aim to incorporate this workout into your routine 2-3 times a week, allowing for adequate rest between sessions. 

Next Level Archery Workout: 7-day schedule 

Ready for the next level of workout to hold that bow steadier and increase your draw strength? Getting better at archery and bowhunting is more than just aiming a bow at a target. It requires a holistic approach that strengthens your body from core to limbs. This comprehensive workout plan is a favorite for our second youngest son. Simon is a third-year black belt in taekwondo and loves staying physically fit. He chose specific exercises that target two muscle groups per day. Remember to warmup and cool down each day. 

1. Monday: Back and Bicep
2. Tuesday: Leg and Shoulders
3. Wednesday: Rest
4. Thursday: Chest and Tricep
5. Friday: Core
6. Saturday: Rest
7. Sunday: Cardio – running

From building a strong back to honing in on notable muscles crucial for consistent shooting, each day of this exercise routine is designed to elevate your archery skills and make you a better archer. By including core exercises in the weekly plan, you’ll not only enhance your stability and control but also be able to drag that deer out of the woods.

Choose equipment weight that allows you to complete each set with proper form while feeling challenged by the last few reps. Modify the weights and reps based on your fitness level and gradually increase the intensity as you progress. Remember to maintain proper form and technique to prevent injury and get the best results.

Day 1: Back and Biceps

The following five exercises for the day one workout plan target the back muscles and engage the biceps. 

Pull-Ups:

• Aim for 3 sets of 8-10 reps.
• If you can’t do pull-ups yet, use an assisted pull-up machine or resistance bands for assistance.
• Grab a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
• Hang with arms fully extended, then pull your body up until your chin is above the bar.
• Lower yourself back down with control.

Barbell Rows:

• Perform 3 sets of 10-12 reps.
• Stand with feet shoulder-width apart, holding a barbell with an overhand grip.
• Hinge at the hips with a slight bend in the knees. Keep your back straight.
• Pull the barbell towards your torso, squeezing your shoulder blades together.
• Lower the weight back down with control.

Dumbbell Hammer Curls:

• Complete 3 sets of 10-12 reps per arm.
• Hold a dumbbell in each hand with palms facing your body.
• Keep your elbows close to your sides and curl the dumbbells up towards your shoulders.
• Maintain a neutral grip throughout the movement, as if you’re holding a hammer.
• Lower the weights back down with control.

Seated Cable Rows:

• Aim for 3 sets of 10-12 reps.
• Sit at a cable row machine with your feet on the footrests and knees slightly bent.
• Grab the handles with an overhand grip, arms fully extended.
• Pull the handles towards your torso, squeezing your shoulder blades together.
• Slowly release the handles back to the starting position.

Chin-Ups:

• Perform 3 sets of as many reps as possible (aim for 6-8 reps).
• If needed, use assistance or perform negatives to reach the desired rep range.
• Grab a pull-up bar with an underhand grip, hands shoulder-width apart.
• Hang with arms fully extended, then pull your body up until your chin clears the bar.
• Lower yourself back down with control.

Lying Back Extension:

Perform 2-3 sets of 10-12 repetitions, focusing on controlled movements and engaging the lower back muscles throughout the exercise.

• Lie face down on a mat or bench with your legs extended and your arms by your sides.
• Engage your core muscles to stabilize your spine.
• Lift your chest and upper body off the ground by extending your back muscles, keeping your neck in a neutral position.
• Hold the extended position for 1-2 seconds, then slowly lower back down to the starting position.

Day 2: Leg and Shoulders

Dumbbell Shoulder Press:

• Targets: Shoulders (deltoids) and helps strengthen the muscles around the shoulder joint, improving stability and range of motion.
• Reps: 3 sets of 8-10 reps
• Weight: Use dumbbells that allow you to complete each set with good form, feeling challenged by the last few reps.
• Sit on a bench with back support, holding a dumbbell in each hand at shoulder height.
• Press the dumbbells upwards until arms are fully extended overhead, without locking your elbows.
• Lower the dumbbells back to shoulder height with control and repeat.

Squats:

• Targets: Legs (quadriceps, hamstrings, glutes)
• Reps: 3 sets of 10-12 reps
• Weight: Use a barbell or dumbbells held at your sides, selecting a weight that challenges you while maintaining proper form.
• Stand with feet shoulder-width apart, toes pointed slightly outward.
• Lower your body by bending your knees and pushing your hips back as if sitting into a chair.
• Keep your chest up and core engaged, then push through your heels to return to the starting position.

Lateral Raises:

• Targets: Shoulders (deltoids)
• Reps: 3 sets of 10-12 reps
• Weight: Use light dumbbells that allow you to perform the exercise with control and focus on proper shoulder engagement.
• Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing inward.
• Raise the dumbbells out to the sides until they reach shoulder height, keeping a slight bend in your elbows.
• Lower the dumbbells back down with control, focusing on engaging the shoulder muscles.

Face Pull:

Perform 3 sets of 12-15 repetitions, focusing on controlled movements and maintaining proper form throughout the exercise. Adjust the weight as needed to ensure proper technique and muscle engagement. Face pulls target the muscles around the shoulder blades, and improve strength and stability in the shoulder joint.

• Attach a rope handle to a cable machine at chest height.
• Stand facing the machine and grab the rope with an overhand grip, hands slightly wider than shoulder-width apart.
• Take a step back to create tension in the cable, with arms extended in front of you at chest level.
• Pull the rope towards your face, leading with your elbows and squeezing your shoulder blades together.
• Pause at the fully contracted position, then slowly return to the starting position.

Front Raises:

• Targets: Shoulders (front deltoids)
• Reps: 3 sets of 10-12 reps
• Weight: Use light dumbbells or a barbell, focusing on controlled movements and shoulder engagement.
• Stand with feet shoulder-width apart, holding dumbbells in front of your thighs with palms facing down.
• Lift the dumbbells directly in front of you until they reach shoulder height, keeping a slight bend in your elbows.
• Lower the dumbbells back down with control, focusing on engaging the front shoulder muscles.

Calf Raises:

• Targets: Calves
• Reps: 3 sets of 12-15 reps
• Weight: Use a calf raise machine, Smith machine, or hold dumbbells for added resistance, selecting a weight that challenges your calves without compromising form.
• Stand with feet hip-width apart, holding onto a stable surface for balance if needed.
• Rise up onto the balls of your feet as high as possible, lifting your heels off the ground.
• Pause at the top for a moment, then lower your heels back down with control and repeat.

Day 3: Rest

Day 4: Chest and Tricep

Push-Ups:

• Targets: Chest, Triceps
• Reps: 3 sets of 10-12 reps
• Perform standard push-ups with hands slightly wider than shoulder-width apart, lowering your body until your chest nearly touches the ground, then push back up.

Dumbbell Chest Press:

• Targets: Chest, Triceps, Shoulders
• Reps: 3 sets of 8-10 reps
• Use dumbbells on a flat bench, lowering them to chest level and pressing them upwards until arms are fully extended, focusing on squeezing the chest at the top.

Tricep Dips:

• Targets: Triceps, Chest
• Reps: 3 sets of 10-12 reps
• Use parallel bars or a stable surface, lowering your body until your elbows are at 90-degree angles, then push back up.

Dumbbell Flyes:

• Targets: Chest, Shoulders
• Reps: 3 sets of 10-12 reps
• Use dumbbells on a flat bench, keeping a slight bend in your elbows, open your arms wide until they are parallel to the ground, then return to the starting position.

Tricep Kickbacks:

• Targets: Triceps
• Reps: 3 sets of 10-12 reps
• Use dumbbells, hinge forward at the hips with a straight back, extend your arms back until they are parallel to the ground, then return to the starting position.

Close-Grip Bench Press:

• Targets: Triceps, Chest
• Reps: 3 sets of 8-10 reps
• Use a barbell on a flat bench with hands shoulder-width apart, lower the barbell to your chest, then push it back up, focusing on engaging the triceps.

These exercises can help you get stronger in your chest and triceps. They’re super important for getting better at archery and hunting with your bow. Make sure to adjust the weights and reps based on how fit you are. And remember, it’s all about doing the moves right to avoid getting hurt and to see the best results.

Day 5: Core

Plank with Leg Lifts (3 minutes):

• Get into plank position, hands under shoulders, body straight.
• Lift one leg off the ground, then lower it.
• Alternate legs, focusing on core stability.

Russian Twists with Resistance Band (3 minutes):

• Sit down, knees bent, feet lifted, holding a resistance band.
• Rotate your torso left, then right, keeping tension on the band.
• Feel those obliques working as you twist.

Stability Ball Superman (3 minutes):

Lie face down on a stability ball, arms extended. Lift your chest and arms, squeezing your shoulder blades. Control your movement as you lower back down.

Side Plank with Hip Dips (3 minutes):

Start in a side plank, elbow beneath shoulder, legs extended. Lower your hips towards the ground, then lift back up. Switch sides and repeat, feeling that core engage.

Mountain Climbers (3 minutes):

Begin in plank position, hands under shoulders. Drive one knee towards your chest, then switch legs quickly. Keep that core tight and maintain a steady rhythm.

Russian Twists with Medicine Ball (3 minutes):

Sit down, knees bent, holding a medicine ball. Rotate your torso left, then right, tapping the ball to the floor. Engage those obliques for a strong twist.

Extra Core Muscle Group Challenge (10 minutes):

Plank Variations (5 minutes): Hold a traditional plank for 30 seconds, then switch to side plank for 30 seconds on each side. Repeat this sequence for 5 minutes, focusing on maintaining proper form and engaging the core throughout.

Decline Push-Ups (5 minutes): Place your feet on an elevated surface such as a bench or step, hands on the ground. Perform push-ups with your body at an incline, targeting the upper chest and triceps. Aim for 3 sets of 10-12 reps, adjusting difficulty as needed.

Day 6: Rest

Day 7: Jogging

For your jogging routine on the 7th day, start with a brisk walk to warm up, then transition into a light jog. Aim to jog at a comfortable pace for about 20-30 minutes, focusing on maintaining a steady rhythm and breathing evenly. If you’re feeling up to it, you can incorporate intervals of faster running or add some inclines to increase the intensity. Finally, finish off with a slow walk to cool down and stretch your muscles.

Iron Sharpens Iron

Archery and bowhunting are a great way to stay active. Getting outdoors and spending time in nature can also improve your mental health. Our sons have seen great results in their workout plans and continue to get stronger. They constantly impress me with their increasing strength to draw back a bow.

As a man of faith, I also wanted to encourage you with timeless wisdom found in the Bible: “As iron sharpens iron, so one person sharpens another” (Proverbs 27:17, NIV). Just like how working together makes us stronger, these exercises are our tools for honing our abilities. I hope you are encouraged to get stronger and become a better archer.