Congratulations! You began walking in June.  Now you’re ready to move beyond that first step and go to the next level. 

How do you move beyond that first step? First, add another fifteen minutes to your walk. Go for it!  You’ll feel better because you did.

Next, how about putting some “iron time” into your schedule? This is a great time to start doing some weight training.

            Although I would normally begin a discussion on weight training working from the legs up, (because your legs are your foundation), after talking with my best friend Dave Walters, we decided most shooters would rather find out how to first strengthen their upper bodies.  So, I’ll get to the legs later.

            Look at the pictures of me with my bow at full draw.

Now, take a moment to think about your upper body.  Forearms, upper arms, back and shoulder muscles, neck muscles, chest muscles even the stomach muscles are used to draw your bow.

Strengthening your upper body will enable you to hold steadier, draw smoother and increase holding time.  Isn’t that what you want when drawing down on an animal or on a ten ring at a 3D shoot?  Sure it is.  So let’s get down to business.

First of all, I am a firm believer in using mostly free weights.  Machines have their place and I use them to a certain extent but I always use free weights when ever possible.

That said, let’s start with the shoulders and an exercise called the “Over Head Press.” 

Take two dumb-bells (no, not the two people next to you), and hold them at shoulder level. Raise them above your head and then back down to your shoulders. Only use about 2/3 of the movement so your arms won’t “lock out”.  Keeping your arms from locking out keeps the muscle from resting during the set.  That’s good. We aren’t doing this to rest and it will help build the muscle more efficiently.

I recommend two sets, 8-15 reps in each set.  You can do lighter weights when doing sets of 12 reps and heavier weights doing sets of 8 reps. That way you are always changing things up and your body doesn’t become accustomed to what you are doing.

I know two sets do not sound like much, but it’s only part of the full workout I’ve placed at the end of the article. When you see the workout you will understand why two sets are enough.

As with any exercise program, you should always incorporate a complete program and not just a few movements.

I only lift twice a week.  My goal is to complete my workouts in 45 minutes.  That means by the time I warm up, (always warm up before lifting) go through my workout and then get a shower, I’m done in little more than an hour.

If you’re like me, you don’t have a lot of time to spend in the gym and you want to maximize your efforts.  This workout will do just that for you.  You can do lighter weights when doing sets of 12 reps and get heavier doing sets of 8 reps.

The first two to four weeks are going to be challenging.  You may not be used to a more active lifestyle.  Just remember, do not give up.  Believe it or not, weight training can actually become quite addictive.  Hey, the way I’ve got it figured, with this addiction, the worst that can happen is you WIN!

Tim’s Tips

I strongly recommend working out with someone who knows what they are doing for at least 6 months when you first start.  Proper technique is a must not only to gain the full benefit of your workouts but you certainly don’t want to injure yourself.  I worked with a professional trainer for three years.  Sam Ashman.  Sam gave me the workout in this article several years ago and I’m still using it today.

Sam has more than 20 years experience in the weight room and is very educated in physical fitness, diet and sports nutrition.  Besides, he has decades of bow hunting experience and has probably taken more whitetails with his bow than I’ll see in my lifetime.  I’m hoping he will do an article or two for Bow-Fit.

If this is the first time you’ve lifted weights or you are just getting back into a routine, begin with VERY LIGHT WEIGHTS.  Start with 10-pound dumbbells (or less) for that overhead press.

Why, you ask?  If you go into the gym for the first time and do the macho thing by lifting as much weight as you can, 24 to 36 hours later you’re going to be so sore you’ll probably have to call off work for a couple of days.

Go ahead. Laugh!  I’ve seen it happen, a lot.  People come into the gym with a couple of their friends and they pick up the heaviest thing they can find and lift it until their eyes bug out.  And yes, you guessed it. They haven’t been seen in the gym since.  They hurt so much after the first workout it discouraged them from coming back. 

Remember, we’re trying to create new habits and a different lifestyle.  This is long-term stuff.  You want to be strong and shoot your bow as long as you can.  Regular exercise combined with weight training is going to help you do just that.

Check out my Workout.