5 Science-Backed Mobility & Strength Tips for Fly Anglers to Fish for Life
Demonstration of the Tri-Pod Vault over a downed tree. Image captured by Gloria Goni for The Flyfish Journal.
As fly anglers, we thrive on moving through rivers, scrambling over rocks, and wading into current. But those same dynamic movements that bring us so much joy also ask a lot from our bodies - balance, grip strength, full body mobility, and resilient feet that can handle long days in and out of the water.
Beyond perfecting your cast, caring for your body is one of the best long-term investments you can make in your angling life.
Drawing from my background as a Functional Range Conditioning Mobility Specialist, MovNat Strength and Movement coach, and Yoga Medicine Yoga Educator, here are five science-supported habits I recommend for every fly angler who wants to stay active, capable, and injury-resistant for decades to come.
1) Practice Daily Floor Sitting & Rising
Why it matters:
Many of us spend hours in chairs each day, and that sedentary pattern can quietly steal hip mobility, leg strength, and overall full body control over time. The ability to get up and down from the floor is strongly linked to longevity and fall prevention as we age (de Brito et al., 2012).
How to start:
Spend a few minutes each day sitting on the floor in cross-legged, kneeling, or 90/90 hip positions.
Change positions often to explore new ranges of motion.
Practice standing up without using your hands, a simple daily “mobility check-in.”
Angler’s benefit: Stronger, more mobile hips and knees make it easier to climb banks, step into boats, and move confidently on uneven terrain.
2) Foot Health: Build Strength from the Ground Up
Why it matters:
Your feet are the foundation of balance and power in casting and wading, and they support us in everything that you do day in and day out . Decades of restrictive footwear can weaken the intrinsic foot muscles, leading to chronic pain, dysfunction, and reduced stability and mobility.
Evidence shows that spending time barefoot and training foot strength improves proprioception and balance (Hashimoto & Sakuraba, 2014).
How to start:
Spend time barefoot at home or on soft natural surfaces. Even if you can’t bear weight on bare feet spending time seated with your feet freely able to move is helpful.
Choose natural footwear (wide toe box, flexible sole) when possible. Some of my favorite brands include Astral’s(also my wet wading go-to’s), Vivobarefoot, and Altra’s(a nice transitional choice with options that have more cushioning if you prefer).
Add daily foot strength exercises: toe spreads, doming, calf raises, and rolling out your arches with a ball. Be sure to refer to my social media and YouTube channels for free tutorials and classes.
Angler’s benefit: Better foot strength reduces fatigue, helps you react to slippery riverbeds, and supports your entire body mechanics and postural balance from the ground up.
3) Rucking: Simple, Accessible Strength & Endurance Training
Why it matters:
Rucking, aka walking with a loaded backpack, blends cardio, strength, and functional movement. It’s an easy way to add resistance training to your routine without the need for a gym and it also gets your outdoors walking, which is a prerequisite for wading.
Research shows weighted walking increases lower-body strength and improves bone density in weight-bearing regions (Pereira et al., 2020).
How to start:
Start with a weight equal to 10-15% of your body weight in a secure pack. You can invest in a GoRuck pack or just load up any backpack that you already own.
Walk on varied terrain for 20-40 minutes 2-3x per week. Also note that rucking on smooth terrain(sidewalks or groomed trails) is beneficial as well, and a smart point of entry for many.
Increase weight, distance, and frequency gradually.
Angler’s benefit: Builds the strength and endurance needed for hikes to your favorite water and your overall ability to walk, wade, and maintain full body mobility.
4) Train Grip Strength, A Key Longevity Indicator
Why it matters:
Grip strength isn’t just about holding your rod. It’s a validated biomarker for overall health and longevity (Bohannon, 2019).
How to start:
Use simple tools: grip trainers, balls(or your indicators!), light weights, or a rolled towel.
Hang from a pull-up bar(aka dead hang) to build additional endurance and shoulder health.
Mix static holds (squeeze and hold) with dynamic reps (open and close).
Angler’s benefit: Better rod control, longer casting days, reduced risk of overuse injuries in the hands and forearms, and overall strength and ability to navigate the outdoors.
5) Strength Train for Bone Density & Resilience
Why it matters:
Strength training helps slow age-related muscle loss (sarcopenia) and maintains bone density, both critical for staying active on the water (Wolff et al., 2020).
How to start:
Include compound movements: squats, lunges, rows, and presses.
Use dumbbells, kettlebells, and/or resistance bands. Remember that bodyweight strength training is a required entry point and incredibly benefical.
Aim for 2-3 sessions per week, focusing on quality over quantity. Even just 10 minutes of strength training a few time a week will have a positive impact long-term. Consistency is key, and don’t forget that rucking counts as strength training, too.
Angler’s benefit: Stronger legs and torso improve casting posture, balance, and stamina. Full body strength impacts every system and action of our bodies.
Additional Resources & Science-Backed Reading
Sitting Rising Test Predicts Mortality - de Brito et al., 2012
Effects of Barefoot Training on Balance - Hashimoto & Sakuraba, 2014
Bone Density Benefits of Loaded Walking - Pereira et al., 2020
Grip Strength as a Biomarker - Bohannon, 2019
Resistance Training and Bone Health - Wolff et al., 2020
In Closing
Fly fishing gives us endless opportunities to move, explore, and reconnect with a full body experience in the outdoors. Investing a little time in daily movement, foot care, and functional strength training pays off in more seasons on the water, with a healthier and stronger body to enjoy them. Integrating basic new habits into your regular lifestyle is the single more effective way to stay on top of your long-term wellness and ability to move with greater freedom and ease.
I developed the Wade Well Method in 2019 to support fly anglers with mobility, strength, and recovery programs tailored to the individual. Please reach out if you’re interested in a consult to explore options for your own unique and approachable protocol.