Two non-negotiable exercises for racing drivers
If you’re serious about progressing in motorsport, your physical preparation has to match your ambition.
This short routine focuses on two foundational exercises that underpin upper body strength, steering stability and core endurance. They are simple, but not easy. They build qualities that transfer directly into the car.
Download the PDF below and watch the accompanying video to see how to implement them properly.
Why these two exercises matter
At higher levels of competition, the limiting factor is rarely motivation. It is physical resilience under repeated stress.
Long stints.
Heavy braking zones.
Sustained lateral load.
Helmet weight pulling through the neck and upper back.
Posture drops, when fatigue sets in.
When posture drops, precision goes with it.
These two exercises address that directly.
1. Chin-ups – upper body pull strength
The chin-up develops the muscles that stabilise the shoulder girdle and support the neck under load.
Stronger upper back muscles mean:
• Greater steering stability
• Reduced upper back fatigue
• Improved posture in long sessions
• Better control during heavy braking
For drivers, this is not about aesthetics. It is about structural integrity and repeatable performance.
2. Side plank – lateral core endurance
Cornering forces place sustained demand through the lateral core. If that system fatigues, your body shifts inside the seat and small corrections become exaggerated.
A strong lateral chain supports:
• Stability under sustained G-force
• Lower back protection
• Consistent steering input
• Efficient energy transfer through the torso
This is a lower back protector and a core endurance builder in one position.
This routine is designed for drivers who take preparation seriously.
It is not a generic gym plan. It is not about volume. It is about activation, control and resilience.
Inside the downloadable PDF you’ll find structured guidance on how to perform each exercise correctly. The accompanying video demonstrates the key positions and performance standards to aim for.
Add these to your weekly programme.
Consistency with the basics separates prepared drivers from hopeful ones.
Train for 4 weeks. Measure the shift. Move up a level.
After four weeks, return and retake the Driver Readiness Quiz.
You should feel the difference in strength, control and durability when answering the physical preparation section.
You may then qualify for Ready to Compete.
