Do you want to tackle some big hiking goals this year? This article shares how to train for hiking, so you can feel strong and confident on difficult trails.
While there are plenty of hiking trails that you can do right off the couch, the reality is that not all hikes are created equal. If you have really big hiking objectives, like summiting a 14’er or hiking Rim-to-Rim in the Grand Canyon, then it’s important to train for the trail and have a solid base level of fitness going in. This will not only make your hike more enjoyable, but it will also help you stay safe and make better decisions on the trail.
These are the things that I do to stay in “hiking shape” year round, so I’m always ready for a 10+ mile hike if the opportunity arises. I also share a sample workout routine that breaks down how I train for more difficult hikes, like summiting Mt. Whitney in one day.
Ultimately, staying active throughout the year is going to help you stay in good hiking shape. While one of the best ways to improve your fitness on the trail is to just go hiking (ideally on a regular basis with progressively challenging terrain), that’s not always feasible. Fortunately, there are other things you can do to cross-train and supplement your hiking to improve your overall fitness and feel stronger on the trail.
How To Train For Hiking
1. Lift Weights
In my opinion, lifting weights is one of the most underrated ways to become a stronger hiker. While there are different ways to strength train, lifting weights (heavy, relative to your own strength levels) provides a number of benefits, including stronger muscles and bones, better balance and stability, and increased muscular endurance, all of which are important when it comes to hiking.
One of the most common complaints amongst hikers is experiencing knee pain during steep descents. Keeping your legs strong – including your quads, hamstrings, and glutes – will help take pressure off your knees during descents while also providing the power you need to ascend steep terrain. Having a strong core also helps to maintain stability on the trail while supporting the weight of your pack.
Lifting weights is also a great way to train for backpacking trips. The general rule of thumb when backpacking is to keep your pack weight under 20% of your body weight, but that can be challenging to accomplish for many people (for example, that’s under 28 lbs. if you’re 140 lbs.). Ultralight gear is often expensive (and not always the most comfortable) and when you pack everything you need for a short backpacking trip, pack weight adds up quickly. Lifting weights regularly can help your body prepare for a heavier-than-ideal pack weight.
I’ve found that incorporating weight lifting into my workout routine 3-4 times per week helps me feel stronger on long, challenging hikes. If you’re new to lifting weights, I encourage you to work with a personal trainer who can help you with your form to ensure you’re lifting safely. They can also put together a training plan focused on progressive overload to help you build strength over time.
Exercises to Incorporate to Become a Stronger Hiker
- Squats of all varieties
- Lunges
- Hip thrusts and glute bridges
- Split squats
- Stiff-leg deadlifts and single-leg stiff-leg deadlifts
- Weight step-ups
- Leg press and single-leg leg press
- Back extensions
- Rows (barbell, cable, dumbbell)
- Lat pulldowns
- Chest press
- Cable flies
- Shoulder press
- Lateral raises and front raises (cable, dumbbell)
- Bird dogs
- Leg raises
2. Get in Some Supplementary Cardio
According to leading health organizations, like the American Heart Association and Center For Disease Control and Prevention, all adults should aim to get at least 150 minutes of moderate-intensity activity per week to keep your heart healthy. If you’re working up to a long endurance event, like a big hike, you’re going to want to increase your activity even more.
While hiking is an excellent moderate-intensity activity, I know hiking multiple times per week isn’t realistic for many people. You can supplement your hikes with your cardio activity of choice to hit your activity goals. My favorite forms of cardio include running, cross-country skiing, dancing, and using the stairclimber, but any activity that gets your heart rate up counts!
3. Walk Regularly
In addition to getting in regular moderate-intensity exercise, going for daily walks is a great habit to get into if you’re looking to live an active lifestyle. When it comes to improving your hiking fitness, walking regularly helps to increase the time you spend on your feet. Trust me, if you’re planning a hike that’s going to take 10-12+ hours, you’re going to want to log as much time on your feet as possible beforehand!
If you live somewhere where walking outside isn’t safe or comfortable due to weather, you can get a walking pad to up your daily step count from the comfort of your home or office. I got a walking pad last year and it’s made staying active throughout the day so much easier when working from home.
4. Work Up to Difficult Hikes
If you have a big hiking objective, whether it’s a long day hike or a challenging backpacking route, then you ideally want to work up towards this objective by going on progressively more difficult hikes over time. Where you live and your ability to travel is obviously going to play a role in how easily you can accomplish this, but if you’re able to, I really think this the best way to train for a big hike. Not only does this type of training help improve your hiking fitness, but you’ll also feel more confident and comfortable out on the trail.
I like to devote one day per week to a big training hike when I’m working towards a big hiking objective. Every week I try to choose a trail that is a little bit longer with more elevation gain than the last. If my goal is a high-altitude hike, then I also try to gradually work up to higher-altitude hikes (easy to do when you live in Colorado!).
5. Stay Flexible
A challenging hiking trail can put you in all sorts of compromising positions. Stretching regularly and staying flexible will not only aid in recovery from all of the activity you’re doing, but it can also help your body maneuver better so you can navigate funky terrain without getting injured.
Developing a yoga practice is a great way to stretch regularly and keep your body flexible. Other activities, like pilates, can also help improve your flexibility while also helping you strengthen stabilizing muscles. I typically stretch after strength training or on my own throughout the day focusing on stretching my hips, hamstrings, lower back, and traps/rhomboids (which are chronically tight).
Sample Schedule to Train For a Big Hike
If you’re training for a big hike and want to know how to structure your workout routine to balance hiking, weight lifting, and supplemental cardio and walking, here is a sample of my workout schedule. I also typically walk between 3-5 miles (less on days I hike or run) and stretch for 10-15 minutes everyday, and will take an extra rest day during the week if I feel like I need it.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Lift weights: leg day | Run or shorter hike | Lift weights: upper body | Run or shorter hike | Lift weights: full body | Long hike | Rest or short hike |
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