As someone who works in earthwork, I can tell you that this job takes a serious toll on your body if you’re not prepared for it. We’re moving dirt, hauling pipe, jumping in and out of equipment, and working long days in the heat. If your core’s weak or your back’s not strong, you’ll feel it fast, and it only gets harder as you get older. I’ve learned that taking time to strengthen your body isn’t extra—it’s essential. Sara Magallon from Geostabilization International and I picked our top five exercises to put into your daily routine to help you work safer, last longer, and get the job done right without breaking down. – Jedd Davis, Outdoor, Inc
Squats: The Foundation of Lower Body Strength
Why it’s essential:
Squats strengthen your legs, core, and lower back, helping with lifting, bending, and staying balanced on uneven surfaces.
How to do it:
Stand with feet shoulder-width apart.
Lower yourself down as if sitting in a chair, keeping your chest up and knees in line with your toes.
Push through your heels to return to standing.
Perform 3-4 sets of 10-15 reps.
*Pro tip: Hold a weight in each hand for increased resistance.
Farmer’s Carry: Build Your Grip and Core Power
Why it’s essential:
This move mimics real-world weight transfer and builds grip, core stability, and endurance.
How to do it:
> Pick up two heavy dumbbells or kettlebells (one in each hand).
> Stand tall, engage your core, and walk in a straight line for 30-60 seconds.
> Rest and repeat for 3-4 sets.
*Pro tip: Use a weight that challenges you but allows you to maintain good posture.
Sled Push: Fire Up Explosive Leg Power
Why it’s essential:
Whether you’re climbing ladders or carrying loads, the sled push builds strong legs keep you moving.
How to do it:
> Load a sled with weights (or push a heavy object like a wheelbarrow).
> Lean forward slightly and drive through your legs as you push forward.
> Push for 20-40 yards, rest, and repeat for 3-4 sets.
*Pro tip: If you don’t have access to a sled, push a weighted cart.
Pull-Ups: Develop Upper Body Strength for Lifting and Climbing
Why it’s essential:
Pull-ups build strong backs and arm muscles to help hoist materials and climb ladders.
How to do it:
> Grab a pull-up bar with your palms facing forward.
> Engage your core and pull yourself up until your chin clears the bar.
> Lower yourself down with control.
> Aim for 3-4 sets of as many reps as possible.
*Pro tip: If pull-ups are too difficult at first, use resistance bands.
Deadlifts: Build Full-Body Strength
Why it’s essential:
Deadlifts train your entire body to lift heavy objects safely, focusing on legs, back, and core strengthening while improving grip strength.
How to do it:
> Stand with feet shoulder-width apart and a barbell (or heavy object) in front of you.
> Hinge at your hips, keep your back straight, and grip the bar.
> Drive through your heels, lift the weight, and stand up tall.
> Lower the weight with control.
> Repeat for 3-4 sets of 8-12 reps.
*Pro tip: Keep your core tight and avoid rounding your back to prevent injuries.
