Master survival fitness with calisthenics, rucking, and functional training. Prepare your body and mind for SHTF scenarios and thrive in emergencies.
Survival Fitness: Master Your Life and Thrive When SHTF
When you think of survival fitness, what comes to mind? Most people imagine rugged outdoor skills and hardcore strength training, but the real secret lies in living with less, training with purpose, and building resilience. This approach can prepare you for when things go wrong, so you’re not overwhelmed by the challenges of a disaster or crisis situation.
What is SHTF?
- SHTF stands for “Shit Hits The Fan,” referring to catastrophic events disrupting normal life.
- These events can include natural disasters, economic crashes, or large-scale emergencies.
- Survival fitness focuses on training the body and mind to handle these challenges effectively.
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We here at shawnshealth.com focus mostly on fitness, building strength, functional fitness, etc. but what is all of that good for if you can’t use it? This video is the first in this series of Survival Fitness related videos from City Prepper and provides useful information for getting through the tough stuff! Check City Prepper out!
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Table of Contents
Always consult your doctor before starting any new exercise program. The author is not responsible for injuries or health issues arising from the use of this information.
As an Amazon Associate, I earn from qualifying purchases. This means I may receive a commission if you purchase through links on this site, at no extra cost to you.
Survival Fitness: A Principle for Resilience
“It will never happen to me,” right?
Well, the world over has many examples that conflict with that statement both in the past and things that are going on in the news right now. To be ready, physically and mentally, is a great way to be prepared for any potential occurrences.
The primary principle to all training (computer, piano, exercise, etc) is that you, your body, and your mind begin to see those intentional activities as working towards something, getting closer to making that thing your normal.
Mom made me play the piano when I was a kid. Now, although not a great piano player today I appreciate those hours so very much. They not only trained me to play the piano but also how to learn other things as well. At some point, I would walk up to a piano, sit down comfortably and start playing. I wasn’t very comfortable when I first started. I felt awkward and didn’t know where to put my fingers or how to do anything. As time went on, and I became more experienced with the piano it became a part of me, and it was normal to me.
This same thing applies to survival. Repeat consistently, exercises, actions, drills, until it all seems normal. Your town just lost all of its water, and the experts don’t know when you’ll get it back. Putting on that pack and carrying those containers won’t seem like a big deal to you because you do this stuff all the time! It’s your normal.
I have to express here that you don’t have to be specifically working towards SHTF survival preparation. That’s your choice. Keep in mind that survival can mean the world is ending as we know it, or there was an ice storm and now you’re out of electricity for a week. Or maybe you just need to help Aunt Ethel, shovel the snow from in front of her garage. It’s up to you what you want to do.
Check out the following exercises that, regardless of your goals can make you stronger and more capable to deal with anything.
Why Train for Survival Fitness?
Adapting to Life’s Demands
Training for survival fitness is about living in a way that prepares you for the worst. This means you’re not merely reacting to a crisis when it hits; you’re ready because your body has been conditioned to handle it. By consistently training with calisthenics (bodyweight exercises), rucking, and other functional movements, you prepare yourself for a smoother transition when SHTF.
The key principle of survival fitness is adaptation. When you regularly practice functional exercises, your body becomes accustomed to movements that are similar to those required in survival situations. You’re less likely to be overwhelmed by physical demands, and your strength and endurance will help you endure longer.
Explore expert outdoor and survival content at Field & Stream.
How to Structure Your Survival Fitness Training
To build real-world strength and endurance, focus on functional rep ranges and progressive overload:
- Reps & Sets: Aim for 3–5 sets of each exercise. Reps vary based on the goal:
- Strength & Power: 3–6 reps
- Endurance & Stamina: 12–20+ reps
- Balanced Fitness: 8–12 reps
- Progression: Adapt your training by:
- Increasing reps or sets gradually.
- Adding weight (rucksack, weighted vest).
- Reducing rest time to boost endurance.
- Advancing to harder variations (e.g., push-ups → archer push-ups).
How Often Should You Train?
For optimal survival fitness, train 3–5 days per week, balancing intensity and recovery:
- 3 Days/Week (Minimalist Plan) – Full-body workouts on alternate days.
- 4 Days/Week (Balanced Plan) – Upper/lower or push/pull split.
- 5 Days/Week (Advanced Plan) – Mix of strength, endurance, and skill work.
Example Training Schedule
- Monday – Strength (bodyweight & loaded exercises)
- Tuesday – Endurance (rucking, sprints, circuits)
- Wednesday – Mobility & active recovery
- Thursday – Functional strength & agility
- Friday – Mixed (strength + endurance)
- Saturday/Sunday – Rest or light activity (hiking, mobility work)
Adjust based on your fitness level—train smarter, not just harder. Now, let’s get into the exercises.
Basic Survival Fitness Exercises
Here are some essential survival fitness exercises that will prepare you for tough situations:
1. Bodyweight Squats
Squats are foundational for building leg strength, mobility, and stamina. They mimic movements like climbing, carrying heavy loads, and even walking long distances.
- How to Perform: Stand with feet shoulder-width apart, lower your body until your thighs are parallel to the ground, and return to standing.
- Variation: Add a weighted vest to increase difficulty.
2. Push-Ups
Push-ups build upper body strength and endurance, essential for tasks like pushing objects or climbing obstacles.
- How to Perform: Start in a plank position and lower your body to the ground, keeping your elbows close to your torso. Push back up.
- Variation: Perform inclined push-ups or add weight.
3. Rucking
Rucking involves walking with a weighted backpack (or rucksack), which builds endurance, strengthens the legs, and prepares you for carrying heavy loads over long distances.
- How to Perform: Simply pack your bag with weight (start light) and walk briskly for 30-60 minutes.
- Variation: Increase weight and/or distance over time.
4. Farmer’s Walk
Carrying weight with both hands strengthens grip, shoulders, and core, while simulating carrying heavy items during an emergency.
- How to Perform: Grab a set of dumbbells or kettlebells, walk a short distance, then return.
- Variation: Increase weight and/or distance over time.
5. Burpees
Burpees provide an excellent cardiovascular workout while working the chest, arms, and legs. They mimic emergency movements like jumping and getting up quickly.
- How to Perform: Drop into a squat, kick your feet back into a plank position, perform a push-up, and return to the squat position before jumping up.
- Variation: Perform at a faster pace for added intensity.
6. Pull-Ups
Pull-ups develop upper-body and grip strength, crucial for climbing, lifting, and pulling yourself to safety in survival situations.
- How to Perform: Grip the bar slightly wider than shoulder-width, palms facing away. Pull yourself up until your chin clears the bar, then lower yourself with control.
- Variations: Palms facing you, varying width of hands (narrower may involve more bicep activation, and changes focus on the back). Perform assisted pull-ups with a resistance band or progress to weighted pull-ups.
Read our article on using your own bodyweight to grow stronger. Perfect for survival fitness.
Shawn’s Thoughts
Years ago, on a road trip, my friend and I broke down with little money, surviving on minimal food. While hiking near Green River, Utah, my friend scaled a ridge with ease, but I struggled—he was strong but accustomed to fewer calories in daily life. Although I had always been slightly stronger and bigger, I also ate more, and the lack of calories and frequent energy expenditure left me weak and unable to perform as I normally would. Even in a state of scarcity he was functioning closer to his “daily normal” than I was, and it impacted me considerably more.
While he was also surviving on low calories and limited nutrition, he continued to function well. This taught me a key survival principle: living closer to our survival threshold daily makes real challenges easier. Functional fitness, thriving closer to a SHTF life—bodyweight training, rucking, and similar exercises—builds resilience for any situation.
Theoretical Example: Gym Strength vs. Adaptability
Consider a bodybuilder who consumes 6,000 calories daily, relies on supplements, possibly even medicinal enhancements, and lifts heavy weights in the gym, compared to someone who lives on 2,000 calories, hikes and rucks regularly, and trains with push-ups, pull-ups, squats, and farmer’s carries.
Now, the grid goes down, and circumstances change. The bodybuilder, despite being strong and muscular, faces a drastic adjustment—going from high-calorie intake and controlled weightlifting to walking long distances, carrying loads, climbing, and crawling, all while surviving on far fewer calories than he’s accustomed to.
In contrast (and in theory), the person who lives closer to the same conditions of survival would experience less disruption and adapt more easily to the new, stressful conditions. Of course, survival also depends on factors like water, food, shelter, and electricity. However, in this example, we are focusing on physical preparedness and, to some extent, psychological resilience—since a smaller adjustment to current lifestyle means less physical and mental stress.
Bottom line: The smaller the shift from your “normal,” the less stress you’ll experience, and the better prepared you’ll be for any eventuality. In other words, if you live a lifestyle that aligns more closely with a potential SHTF scenario—while still thriving and enjoying life—you’ll minimize its negative impact on your survival.
Conclusion
Any exercise, any training, is better than no training. Going back to the gym-bro bodybuilder, strength is never a bad thing to have and possessing a bit of extra weight (muscle or fat) can still be a plus when SHTF so that you have more fuel your body can use. However, if you are training and living closer to the conditions of survival, then it stands to reason that you will be better able to manage the physical and mental aspect of your survival.
Survival fitness isn’t just about physical strength; it’s about adapting your body and mind to live in harmony with your environment. The more resilient you are in your daily life, the less you’ll be affected when an emergency situation occurs. Start building your survival fitness today and master your body—so when SHTF, you’ll be prepared to thrive, not just survive.
New to rucking? Check out this beginner’s guide at Rucking.com
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Frequently Asked Questions (FAQ) About Survival Fitness
1. What is survival fitness?
Survival fitness is a training method that builds physical and mental resilience for real-world emergencies. It focuses on functional strength, endurance, and adaptability through exercises like calisthenics, rucking, and loaded carries.
2. How does survival fitness prepare you for an SHTF scenario?
By training with limited resources, moving efficiently, and building strength through real-world movements, survival fitness ensures your body can handle the physical demands of a crisis—reducing the shock of an emergency situation.
3. What are the most important survival fitness exercises?
Rucking – Builds stamina and functional strength by walking with weight
Pullups – building upper body strength needed for climbing, and scaling obstacles.
Pushups – Strengthen the upper body for pressing and pushing.
Squats – Develop lower body endurance for running and carrying loads.
Come to me all you who labor and are heavy laden, and I will give you rest. – Matthew 11:28
