Hiking Exercises: how to train for hiking

A simple-to-follow guide to hiking exercises designed to get you fit fast

Unlike an ultramarathon training plan, these hiking exercises are easy to do and won’t leave you feeling pressured or worn out. I’ve been hiking for over 30 years now and have used every activity listed here to prepare for some pretty challenging hikes.

Let’s look at what it takes to get hiking fit, including some personal thoughts.

What exercises are best for hiking?

The following exercises practiced regularly, will boost your hiking fitness fast:

• Regular brisk walks
• Hill runs with a weighted backpack
• Running
• Goblet squats
• Deadlifts
• Squats
• Box step up
• Leg presses
• Lunges

Let’s break down each of these activities…

View every walk as a training hike

Browsing the web and searching for ways to train is daunting – there are a huge number of plans which, for the most part, are simply too complicated. The simplest piece of advice I can offer for beginner and seasoned hikers alike is this: use every walk you do as a training hike. But what does this mean?

Training tip 1: walk fast, everywhere

No matter where you are, when you’re on your feet and you need to get your body accustomed to moving at a pace that raises your heart rate to a point just outside your comfort zone. Why? Because hiking can be a tough activity and the more adaptations you can force on your cardiovascular system the better prepared you’ll be for longer, harder walking routes.

This doesn’t mean you need to force your body into a high state of stress. Instead, you need to elevate your heart rate and breathing to a point that feels a little uncomfortable which will force your body to adapt. Even a small amount of regular exercise at a brisk pace will result in huge positive gains and make your trips more fun and less arduous.

An everyday walk, on the streets or out with the family, is an ideal opportunity to start your training. Even a 30-minute brisk walk fires up your heart and lungs, producing huge benefits.

Note: Use your everyday walks to prime your body for hikes. Move at a brisk pace that leaves you a little out of breath.

Workout with a weighted backpack

Simply put, training with a weighted pack is the most effective way to improve your hiking fitness. Why? Because you’re teaching your body the demands that come with carrying weight on your back. Let’s delve deeper into this aspect of training

Training tip 2: getting your backpack weight right

No matter where you are and how fast you travel, wear a backpack with an appropriate weight (more on this latter aspect in just a moment). Firstly, this tip is a skill in itself – finding the right starting point is down to you, but we’ll give you some additional pointers.

Always start light. In other words, pick a weight you can carry without placing a huge strain on your body, in particular your chest and shoulders. We recommend the following:

• Start light. Choose a pack weight of 15 lbs, which is adequate as a starting point and produces little strain on your body.
• Build up slow. Over the weeks add small increments of weight to your backpack, ideally a couple of pounds per week.
• Ensure your backpack is well-fitted. Tighten all straps, in particular the chest straps, to ensure a close, comfortable fit which reduces movement of your rucksack.
• Carry ‘good weight’. Don’t use bricks or dumbbell plates. Instead, load your pack with items you can use such as food, water, and clothing.
• Right-size your backpack. A backpack that is too large will result in your gear shifting as you walk producing uncomfortable rubbing and even blisters.

Note: Start with a light weight in a right-sized backpack and don’t fill it with items that are of no use such as bricks and metal plates.

Running is a great form of cardio for hikers

Whilst not everyone enjoys running, it’s a great way to boost your cardiovascular fitness fast. A consistent training plan produces positive gains in as little as 4 – 6 weeks. On top of improved cardio, running produces gains in lower body muscle mass beneficial to your hiking activities.

Training tip 3: regular running

Create a plan of at least 3 runs per week, but don’t take it easy hard. Your aim is to improve your overall fitness rather than prepare for a long-distance run.

Your path to getting fit isn’t hard work and following guidance will be more than adequate as a training guide:

• Start with short runs. Run for 1 mile at a pace that doesn’t strain your heart and lungs. If this means you’re running 10 minutes, that’s fine.
• Run 3 times per week. And make this a regular activity to encourage your body to adapt.
• Introduce gradual increases in the distance over time. Add 10% to your distance each week. For example, if you cover 3 miles running in your first week of training, make the total for the second week 3.3 miles. Too much? Then ease it back to 5% increments.
• Run up hills. Leg power is important for your hikes and a few hill reps added into one training session per week results in increased strength and stamina
• Listen to your body (or use a sports watch). When running, you’ll soon become aware of how hard you’re working and if you feel overly tired, ease off.

Note: when you first start running carry out the hill reps once every two weeks. When done right this is a tough form of training and your body won’t thank you for going too hard, too fast. As your strength and stamina improve add more sessions until you run uphill fast once a week.

Workouts for hikers

Training for hiking in the gym is pound for pound, one of the most effective ways to build strength and stamina. I use a variety of exercises in my training plan. Additionally, these exercises can be performed with a weighted backpack.

The key to improving your hiking muscles’ strength and stamina is through gradually increased load and reps. Whatever you do, don’t go too heavy too fast.

Training tip 4: use the gym to get strong for hiking

Here’s the list of exercises I use for muscle building:

Squats (aka back squats)

Back squats aka squats are excellent exercises for developing powerful leg and back muscles which are important considerations for those hard days on the hill.

How to perform a squat

Safety first: if you’re a beginner use a Smith Machine as it removes some of the pressure on your lower back and the bar can be easily racked if you can’t get in a full rep.

1. Set the bar in place so that it rests across the top of your upper back.
2. Load the bar with a weight that allows you to complete 10 reps.
3. Stand under the bar, hands gripping a little wider than shoulder width, push up with your legs to take the weight, and roll the bar back to unlatch.
4. Squat down, keeping your abs tight and pulling yourself tight to the bar.
5. At the bottom of the squat pause, then push up until your legs are straight.

A free-weight squat is performed using a rack where the bar isn’t connected in any way. This type of squat is harder as it places more load on your lower back, and the risk of injury is higher.

Other benefits of squats:

• Calorific burn. Heavy, or high-rep, squats burn calories fast leading to weight loss. Research has shown this burning of calories can last hours after your training session is complete.
• Develops supporting muscles. In addition to strengthening your quads, squats produce strength and stability gains in the hips, hamstring, and oblique muscles.

Goblet squats

Goble squats target and develop the quads and glutes, two critical muscles hikers need strong for hill climbs and moving over difficult ground

How to perform a goblet squat?

A goblet squat is performed by holding a weight in your hands.

1. Press the weight close to your chest and squat in the same way as a traditional squat.
2. As you squat down to the lowest point ensure your elbows are between your knees.
3. When you reach the bottom of the squat, pause, the press back to the start position.

Goblet squats are less demanding on your body as they don’t place a load on your lower back.

Other benefits of goblet squats:

• A great exercise for beginners. Easier than a traditional squat, the goblet squat reduces strain on your lower back. In addition, the movement is more natural as it’s similar to day-to-day activities such as lifting boxes, and heavy items, from the ground.
• Targets the core muscles. By placing the load at the front of your body you increase the activation of core muscles (abs,

Deadlifts

The deadlift is the Swiss Army Knife of leg muscle development – it does pretty much everything. Hips, quads, hamstrings, core, upper, and lower back muscles are all worked when you deadlift.

How to perform a deadlift

The deadlift is performed using free weights – a barbell.

1. Load the bar with a weight that allows you to complete 10 reps.
2. Secure the weights with collars.
3. Bend your knees until you hold the bar with your hands shoulder-width apart.
4. Keeping your back straight and neck in a straight line, straighten your legs.
5. As you rise, keep the bar as close to your legs as possible.
6. As your legs straighten, push your hips forward into the bar and bring your body upright.
7. Pause, then lower the bar by reversing the above steps.

Other benefits of deadlifts:

• Strengthens forearms. Grip strength will improve through repeated deadlifts as will your forearm muscles because you need to hold a lot of weight in your hands.
• Improved lower back flexibility. This is an important consideration for hikers who move over uneven and loose terrain, or up hills.

Box step up

I love box step-ups. They’re easy to do, require minimal equipment and the results are amazing. As the exercise mimics the exact movements when you’re hiking uphill, or over large boulders, you’re guaranteed to get a workout that trains the muscle groups you’ll need to develop.

How to perform a box step-up

First, find a box or step that requires you to bring your thigh parallel to the ground when you place your foot on it.

• Lift your left foot up and step onto the box;
• Ensure the entire sole of your foot is on the box;
• Using only the muscles in your left leg, step up;
• Bring your right onto the box, beside your left;
• Step down with your right foot;
• Repeat for 10 -12 reps, then start again with your right foot.

Other benefits of box step-ups:

• Develops core muscles. When you step up your body will attempt to find a natural balance point and will engage your core muscles. This group is important as it helps stabilize your upper body when you’re carrying a heavy backpack.
• Strengthens lower leg muscles. Including those in your ankles. Stepping up and finding a balance point works the calf, tibialis anterior, and soleus muscle groups.

Note: To further build muscle strength and endurance, hold a dumbbell or kettlebell weight in each hand.

Leg presses

Leg presses are similar to squats, but you perform them in a reclined position. Most gyms have one of these machines and they’re a great way to develop your lower body without putting a strain on your back.

How to perform leg presses

• Lie on the machine and adjust the settings until your knees are at a 90-degree angle;
• Select a weight you can press 10 – 12 times without reaching the point of failure;
• Keep your feet flat on the footplate, then push into your heels and press up;
• When your legs are fully extended, pause for a second before ‘squatting’ back down under control.

Other benefits of the leg press:

• Isolates the legs. Because you’re not supporting a free weight on your shoulders and having to balance all the emphasis is placed on the leg muscles.
• You can go heavier. A leg press machine provides stability in a similar way to the Smith Machine provide. This removes the need for your core muscles to compensate and allows to you move more weight in your training sessions.

Lunges

Lunges work the same muscle groups as the box step up, but are a little easier to perform as the exercise is carried out on the floor. The only issue I find is that it’s sometimes harder to find the right balance point aka I only stumble when doing lunges!

How to perform lunges

• Find a moderate weight (dumbbell or kettlebell) and grip it with your right hand;
• Stand feet shoulder-width apart;
• Step forward with your left foot and plant it firmly on the ground;
• Your left upper leg should be parallel to the floor;
• Push up by pressing your left heel into the ground;
• Repeat 10 – 12 times;
• Switch the weight to your left hand and repeat the exercise using your right leg.

Note: If you’re unable to complete this exercise ditch the weight until you’re stronger and more confident.

Crunches

Often forgotten, the abdominal muscles are important stabilizers that help support a weighted pack and keep you in an upright position that allows your lungs to fully inflate. Without good core strength, you’re going to look like a jellified mass after a long day on the trails!

How to perform crunches

• Lie flat on the floor with knees at a 45 degree angle;
• Place your hands across your chest;
• Contract the abdominal muscles and raise your upper body into a seated position;
• Keeping your abs tight, lower yourself back to the floor;
• Repeat until your abs are screaming for mercy (Joke! Start with 10 reps and, over the course of six weeks, build up to 30).

Other benefits of crunches:

• Work the oblique muscles. Located on either side of your abs, the obliques are a keep muscle group used to support the upper body.
• You’ll look great on the beach!: Toned obliques give your abdomen tone and shape making you look amazing when it comes time to whip off your t-shirt.

Note: A half-sit is a good alternative if you’re not able to complete a full crunch. And if you want to hit your obliques harder try the Russian Twist (basically, a crunch but at the top of the movement you bring your right elbow over to touch your left knee).

Bridges

As well as good abdominal strength you’re going to need to work on your lower back to maximize the strength in the supporting muscles. A bridge is a simple and effective exercise you can perform anywhere. Well, except on the bathroom floor – that’s too dirty!

How to perform a bridge

• Lie flat on the floor;
• Slide your feet back towards your buttocks until your knees are at a 45 degree angle;
• Press your shoulders into the floor and raise your buttocks until your abdomen and thighs form a straight line;
• Repeat 10 – 12 times.

Other benefits of the bridge:

• Strengthens the hamstrings. This muscle is vital in helping other leg muscles, the hips, and the lower back to operate efficiently (all very key considerations for hikers);
• Improves flexibility. Which is vital when you have to move across uneven or difficult ground.

Note: You can further increase the difficulty and muscle growth by holding a barbell plate on your stomach, or using a Smith Machine to add resistance.

Wrapping it all up

Some of these hiking exercises might seem daunting, but don’t be too worried. This ‘how to train for hiking guide’ was written with completeness in mind which is why there are so many options available. If you’re not keen on going to the gym, use the first three tips as the foundation for your training plan.