Haley Faith contributed this guest post that focuses on how to strengthen your body for shotgun shooting. As a certified fitness coach and ardent shotgunner, Haley is well suited to give recommendations on how to become a stronger shooter. Please note, before you begin a fitness program, be sure to check with your doctor. ~The Editors
What is more beautiful than seeing a woman who is strong, confident and comfortable in her own skin at a shooting range or out hunting? I find it to be empowering and inspiring when I see another woman who stands proud with a shotgun in hand. As an avid hunter and shotgun shooter, who also takes pride in building other females up, this is something I would love to see more often.
The harsh truth is that some women struggle with lifting and holding shotguns for prolonged periods of time. The feeling of being “weak” can often spiral into a lack of confidence and loss of drive to get out shooting. How can this be addressed so that more women feel strong enough to get out shooting, specifically shotguns? My answer to women of all ages, shapes and sizes is strength training.
Before I elaborate on how women can build strength for shotgun shooting, I want to give a little background information on myself. On top of my full-time job, I am a certified fitness coach and yoga instructor with a passion for helping others become the best versions of themselves. I’ve developed a personal motto that I help people live their healthiest and happiest lives from the inside to the OUTdoors. I have a holistic approach to wellness, and my goal to teach people how living an outdoor and active lifestyle is the ultimate key to overall wellness. I believe I have a greater purpose to help others, and I want to serve that purpose by helping women in this community build strength for shotgun shooting.
When it comes to strength training for women, there are many myths circling around social media that cause fears. My goal is to break down some of those fears and provide women the education they need to build proper strength. I believe it is important to start by educating women about the importance of taking a holistic approach to strength training and fitness routines in general. Some people have misconceptions with the word “holistic” and confuse the term with things like “woo woo” or homeopathic practices. Holistic health is simply an approach to wellness that encompasses the entire body, including physical, mental and emotional aspects of a person. In order for someone to get the most out of their fitness routine, she needs to ensure she is taking care of all aspects of herself.
The other myth I want to crush here is the myth that women should avoid lifting heavy weights. It is disheartening to see the misinformation circling the Internet and social media platforms around women and strength training. There are countless sources and platforms urging women who lift light weights to avoid getting bulky. I was personally disheartened to see videos created for women in the shooting sports that stated heavy weights would cause women to get bulky and robotic in their movements. The truth is, the best and most efficient way for women to build strength and muscle is to push themselves by picking up heavy weights. I practice lifting heavy weights myself, and I do not consider myself to be “bulky.” I have also never been referred to or described as having a “manly” figure.
I understand it can be difficult and frustrating to find reliable and reputable information to help women achieve their fitness goals. This is what motivated me to create “H.E.R. Strength Training Program for Shotgun Shooting.” I want to provide a resource that offers a simple concept that is easy to remember, follow and is also sustainable. H.E.R. is a holistic approach to strength training and stands for:
When it comes to fitness, I like to use the analogy of a racecar. If you have all of the horsepower in the world but don’t put the proper fuel in the racecar, it is not going to go very far. If you constantly are on the go and never allow your engine the time to cool down, you run the risk of overheating your engine if it doesn’t get the proper maintenance. The same thing applies to the body. My approach to fitness and overall wellness is simple: move the body, fuel the body and prioritize rest and recovery. I also believe training the mind is key to success as well.
For “H.E.R. Strength Training Workout,” I’ve compiled five strength training exercises that I believe are great for helping women build strength, specifically for shotgun shooting. When it comes to shotgun shooting, most people understand the importance of building upper body strength. It is also important to focus on building core strength and stability, as well as lower body strength for a strong foundation. The five exercises below, when done collaboratively as a full-body strength training workout, address all of these areas.
An overhead shoulder press is a great exercise that builds defined shoulders while also working the triceps and upper chest.
Repeat this exercise for the desired number of repetitions. Focus on moving your body with control and pair your movement with your breath. Exhale as you press the weights overhead, and inhale as you lower them back to shoulder height. Avoid arching your back. If you feel strain or pain in your neck or lower back, lighten the weights or try the exercise from a seated position.
Split squats are a unilateral, meaning one side, lower-body exercise where you squat with one leg forward and the other back. Split squats simulate a unilateral stance, build balanced leg strength, improve stability, improve hip mobility and also build core strength. All of these are essential for accurate, stable, and powerful shooting.
Repeat this exercise for your desired amount of repetitions on one side before switching to the other side. Engage your core during the entire exercise.
Plank rows are a compound exercise that I consider to be an ultimate functional strength trainer. They simultaneously strengthen the core, strengthen the mid and upper back muscles, improve stability and train anti-rotation control. The back, core and arms work together and training this way can help shooters maintain control when they are fatigued. This exercise also helps build endurance during the plank hold.
Repeat this exercise on the other side, alternating back and forth for your desired number of repetitions. Focus on keeping your core stable and your hips facing the ground. Keeping the hips facing the ground as you pull the weight up builds that anti-rotational strength.
A kneeling chop builds rotational core strength, improves stability and adds functional power to your workout. This exercise always channels my inner lumberjack, which I think adds fun to a workout. With shotgun shooting, the trigger-pull and follow through require your body to rotate around your center of mass while keeping your torso stable. The kneeling chop forces you to drive rotation from your core, which mimics the diagonal swing of a shotgun barrel.
After completing your desired number of repetitions, switch to the other side and repeat. Avoid jerking your dumbbell around so that you protect your spine. Start with a lighter weight for this exercise and ensure you breathe through the motions. Exhale as you chop down, and inhale as you return the weight to your shoulder.
A chest fly is a compound exercise that strengthens both the chest and front shoulders. When mounting a shogun, the chest muscles help stabilize the upper body. A strong chest can improve your ability to hold your firearm steady during a mount and help reduce fatigue. Enhancing shoulder strength and stability can also help you maintain proper posture and control during repeated shooting. Chest flies are also linked to upper body endurance, which can help you maintain form during competitions.
Repeat this exercise for your desired number of repetitions. Do not overload this exercise with weights that are too heavy. Adjust your weights if you feel any strain in your shoulders or lower back. Avoid jerking motions and move in a slow and controlled manner, making sure to breathe. I like to exhale as I lift the weights up, and inhale as I slowly lower them back down.
If anyone is new to strength training and working out, these exercises can be modified using body weight only. Focus on mastering the form of the exercises first. Once form is perfected, pick up those heavy weights. Remember that strength training with heavy weights is the best and most efficient way to build muscle. Many fitness experts recommend a full-body strength training workout two-to-three days a week. When it comes to choosing your weights, some trainers have said they push their female clients to choose a weight that they can only get four to five repetitions of the exercise completed. To change the intensity of your workouts throughout the week, you can change the weights, reps and sets that you do. You can alternate the weights you use throughout the week so that you have some higher repetition days with slightly lighter weights and lower repetition days with your heaviest weights. The number of times you run through the entire list of exercises is referred to as a set. This workout sequence can be repeated for two to three sets on the days you are strength training.
If you are focusing on your heaviest weights and lower repetitions, I recommend doing three sets that day. On the days you choose slightly lighter weights and higher repetitions, you can do two sets. It is important to listen to your body during your workouts. Ensure that you are resting in between each set and workout. Top trainers in the fitness community I a part of have recommended 1-1/2- to 3- minute rest periods in between sets. It’s important to remember that these workouts are meant to build strength and not be a cardio or HIIT workout. I like to say if it doesn’t challenge you, it doesn’t change you. However, you never want to push yourself to the point of pain. When these exercise are paired with proper nutrition, rest, and recovery, I think women will see some amazing benefits to their shotgun shooting game.
For anyone who has fitness, nutrition, mindset, or lifestyle coaching questions, please feel free to connect with me on social media @faithandflowwellness or by email Haleyfaithandflow@gmail.com. I have a passion for helping others and love to connect with other ladies who have similar interests.
The Women's Outdoor News, aka The WON, features news, reviews and stories about women who are shooting, hunting, fishing and actively engaging in outdoor adventure. This publication is for women, by women. View all posts by The WON
