How to Get in Shape for Turkey Season

Almost every hunter has a moment of truth when they realize they’re out of shape. Mine came in the spring of 2020 while turkey hunting in southern Missouri. On the season’s final weekend, I started the morning like any other, standing atop a ridge, eagerly waiting for the first gobble. After pinpointing the closest bird, I quickly realized that if I wanted a chance at him, I’d have to descend a steep hill into the river bottom where I suspected he was roosting.

Once at the bottom, I heard him gobble again—only to discover, to my disbelief, that he was roosting on the opposite side of the fast-moving river. Having already committed to the descent, I decided to stay put and try calling him across, knowing the odds weren’t in my favor. I watched in amazement a few calls later as the tom pitched out of his roost and flew straight toward me.

Caught off guard, I quickly lowered my head; I hadn’t even put on my head net, never expecting him to come in. When he landed, he was just twenty steps below me. The terrain was too steep for a clear shot, so I had to wait until he worked his way up the hill, finally presenting a perfect twelve-yard opportunity. It should have been a moment of triumph, but as I stood there after the shot, reality hit me—my health and fitness were nowhere near where they needed to be.

After saying my thank you prayer and soaking up the moment of having a gobbler fly across the river and give me a twelve-yard shot, it was time to tote the twenty-two-pound bird back up the steep hill. The hill was probably only a hundred yards of walking, but it was straight up. Walking up the hill took me thirty minutes, stopping every ten to fifteen steps to catch my breath. At times, I felt like I was going to pass out, have my lungs explode, or like I was going to die from an asthma attack.

When I finally reached the top, I had to sit for twenty minutes before making the rest of the flat terrain walk back to my truck. I won’t lie; that morning scared me. I knew it was time to make a change. Over the past three years, I have dramatically changed my diet; I routinely exercise and take on different strength training to help ensure I am never again in a situation like that.

Once I started to experience the benefits of better health and being in better shape, I knew I wanted to share a plan to help other hunters. A dedicated pre-season fitness plan focusing on cardio, strength, and shooting accuracy will help you stay sharp and effective in the field.

Turkey hunting can involve long hikes through woods, fields, and uneven terrain. Building cardiovascular endurance will help you keep up with the fast pace and cover more ground without tiring out. At times, getting to a gobbling tom as quickly as possible is vital in getting a position to make a shot. Other times, like in my situation, packing out your gun and gear, and in the best-case scenario, a turkey over your shoulder requires walking up and down hills while weighted down. Being in top shape, with built-up endurance, makes all these tasks more manageable and enjoyable.

Recommended Cardio Exercises

Hiking is a no-brainer. Incorporate a weighted backpack to simulate the gear you’ll carry during the hunt. I often load my ALPS Outdoorz Pursuit pack with disc weights, then walk around the neighborhood streets or a local trail to build my core strength and add to my endurance.

Trail Running has been central to my exercise routine for three years. Although I often run on streets and an outdoor track, trail running is enjoyable and an excellent way to improve agility and strengthen stabilizing muscles.

Stair Climbing, whether at the local gym or going to my hometown’s high school football field bleachers, running stairs is a great way to build leg strength and stamina; this is especially helpful when turkey hunting in hilly terrains.

Interval Training: When I worked to improve my 5K running time, I began incorporating short bursts of high-intensity running, followed by rest periods, to boost my endurance and recovery speed. This approach enhanced my performance and helped me build the strength needed to run longer distances in the future. I can achieve this through high-intensity interval training like CrossFit or other fast-paced workouts. After this training, when I reach the top of a hill with a heavy turkey over my shoulder, I notice that I’m not as winded, and my recovery time is significantly reduced.

Generally, hunters looking to enhance their fitness should aim for at least 30 minutes of cardio exercise three to five times a week. As the season approaches, you should ramp up the intensity and duration of these workouts.

Strong legs and a solid core are vital for maintaining balance and stability while walking, crouching, or positioning yourself for a shot when turkey hunting. Although running and high-intensity workouts are vital, focusing on exercises that enhance strength, flexibility, and mobility is also beneficial.

Squats and Lunges target quads, hamstrings, and glutes for powerful strides and stability.

Step-Ups mimic climbing over logs or onto elevated hunting spots. This can be done with boxes indoors or with actual logs when hiking or trail running.

Planks and Russian Twists build core strength, which improves balance and shooting stability.

Box Jumps enhance leg power and agility.

Include strength training sessions two to three times per week, ensuring you work both your upper and lower body to avoid imbalances.

When training, it’s key to put yourself in real-life situations that resemble your hunting style. Real turkey hunting scenarios often require quick, accurate shots following physical exertion. During the past two years of training, I frequently ended my morning run or workout with one or two shots from my bow.

This practice benefited me when deer season came around, so doing the same for turkey season felt natural. Practicing shooting with an elevated heart rate can better prepare you for these situations. Consider how often a turkey hunter has hurried up and down rough terrain to get in position to call in a gobbler. The quick physical burst, combined with the adrenaline of a turkey gobbling nearby, will have you breathing hard, making it more challenging to settle in on your sights before taking the shot.

Cardio Then Shoot: Do a set of jumping jacks or run a short distance before taking a shot.

Timed Shooting: Practice acquiring targets quickly and shooting under a time constraint.

Obstacle Course Shooting: Create a course that involves movement, crouching, and aiming in various conditions. Make sure to have a safe range or area for shooting.

Regular practice will help you stay accurate, even when you’re out of breath or fatigued, reducing the chances of a poor shot or missing a turkey altogether.

Once you begin a regular exercise or training plan, it is not uncommon to want to speed up or better your results by adding supplements such as protein to build muscle and a pre-workout that increases energy. I often use Mtn Ops Magnum or their signature Keep Hammering Protein Blend to build muscle throughout my exercise and strength-building. As an energy booster, I use Mtn Ops Ignite before some workouts and when hunting. Mixing Ignite with your water keeps you hydrated while hunting, boosting your energy to stay strong throughout the day.

Stay Hydrated: Proper hydration supports endurance and recovery.

Fuel Your Body: Eat a balanced protein diet, complex carbs, and healthy fats. My breakfast often includes peanut butter to increase protein, and I typically add avocados for a healthy fat to start the day.

Stretch and Recover: Incorporate stretching or yoga to improve flexibility and reduce injury risk. Stretching before a hunt is just as vital as stretching before running or exercising.

Committing to a pre-season fitness plan will boost your performance, and you can enjoy the hunt with less physical strain. Come turkey season, you’ll be ready to outlast, outmaneuver, and outsmart even the wariest gobblers.