Struggling to make it to the top of your local mountain? If you’re a hiker looking to improve your ability to traverse uneven terrain or reach the next big peak, strength training might be the piece you’re missing.

Hikers love to well…hike. They want to spend their little free time between work, commute, and life’s responsibilities going on outdoor adventures and planning their next big backpacking trip. The next hike is always at the forefront of their minds. And, like many athletes, strength training is a secondary concern. But as a strength and conditioning specialist, I’m here to tell you how necessary strength training is to any athletic endeavor, including hiking.

From the complete beginner to the most serious peak bagger, improving your physical strength can translate to enhanced hiking ability. And improved hiking ability means more adventures, longer hikes, and safer ascents.

If you’re new to hiking, several benefits make it an excellent addition to your fitness routine.

Benefits of Hiking

Cardiovascular Health: Hiking is a fantastic cardiovascular exercise that gets your heart pumping and blood flowing. The varying terrain and elevations challenge your cardiovascular system, improving its efficiency over time.

Stress Reduction: Nature can reduce stress, and hiking provides the perfect escape from the hustle and bustle of daily life. The rhythmic movement and fresh air can lower cortisol levels, promoting decreased anxiety and improved mental well-being.

Improved Leg Strength: The constant uphill and downhill movements during a hike engage various muscle groups in your legs, enhancing strength, endurance, and stability.

Vitamin D Boost: Spending time outdoors exposes you to sunlight, a natural source of Vitamin D. This essential vitamin plays a crucial role in bone health.

Why Strength Train for Hiking?

While hiking naturally engages many muscle groups, targeted strength training can improve your hiking ability. Here’s why hikers should include strength training in their fitness routine.

Injury Prevention: Strengthening key muscle groups, such as the quads, hamstrings, and core muscles, strengthens muscles and connective tissue and stabilizes joints, reducing the risk of injuries on challenging terrains.

Endurance Enhancement: Building muscular endurance through strength training ensures that your muscles can sustain the demands of long hikes, improving your ability to cover more ground.

Improved Balance: Hiking often involves uneven surfaces and obstacles. Strength training helps enhance proprioception and balance, reducing the likelihood of trips and falls.

Load-Bearing Capacity: Carrying a backpack while hiking places additional stress on your body. Strengthening the back, shoulders, and core can improve your ability to carry loads comfortably.

My Favorite Exercises for Hikers

In strength and conditioning, there is a concept known as the Principle of Specificity. This principle states that to improve in a specific activity, the exercises we use in strength and conditioning programming need to reflect that activity’s specific movement patterns and energy demands. To become a stronger hiker, you must train your body in a way that makes sense for hiking. 

In other words, you want to prioritize your leg muscles and core because those are the primary muscle groups used in hiking. That doesn’t mean we neglect the upper body, but we make it a secondary focus. My top five exercises for hikers include lower body movements like squats, lunges, step-ups, and planks for core strength and stability.

Lunges: Lunges are arguably the best way to build leg strength and stability for hiking.

Squats: Strengthen your quadriceps, hamstrings, and glutes with squats. If you don’t have any weight available, you can do bodyweight squats and jump squats for strength and power development.

Step-Ups: Step-ups are one of the best exercises to simulate uphill climbs. This is a great exercise for your quads, hamstrings, and calves.

Planks: Planks are an excellent exercise to strengthen your core and improve stability. A strong core is essential for maintaining balance on uneven surfaces.

Calf Raises: Calf raises strengthen your calf muscles, which are crucial for maintaining stability on steep ascents.

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Rep Ranges and Sets for Hikers

Hiking is an endurance sport. A strenuous hike can take several hours or even days to complete. I focus on the rep and set scheme the National Strength and Conditioning Association recommends for muscular endurance. This means 2-3 sets of sub-maximal repetitions (12+). That doesn’t mean hikers shouldn’t include blocks of training or exercises that target other rep/set ranges over a longer-term training plan. However, long-term programming is outside the scope of this article.

Therefore, I stick with muscular endurance-focused workouts, which the casual hiker looking to improve their hiking experience will find suitable as they begin to incorporate strength training into their routine. 

Circuit Training for Hiking

Circuit training is a great way to increase your strength and conditioning simultaneously. It’s ideal for those short on time who only have around 30 minutes or less for a workout. This checks the box for many weekend warriors who want to improve muscle strength but want to use their free time to hike. The good news is you can do the circuit workouts below in under 30 minutes 2-3 times per week, leaving plenty of time for the most essential thing to hikers: time on the mountain.

Circuit Training Sample Workout Week

The below sample week includes two circuit training strength workouts focused on lower bodywork. It also contains one conditioning workout you can do on the mountain. This workout is designed to increase your endurance and uphill speed. This training week is designed for the beginner-moderate difficulty level. You’ll notice most of the exercises are bodyweight movements, ideal for those new to strength training. If you already have experience with the below movements, feel free to complete them using a barbell, dumbbells, or kettlebells. A weight vest is another affordable option to increase the resistance of the below circuits.

Circuit Hiking Workouts – Workout 1

Perform three rounds of the below exercises.

Bodyweight Squats:

• 15 reps
• Focus on proper form and engage your glutes and quads.

Lunges:

• 12 reps per leg
• Keep your back straight and step far enough to engage your muscles.

Plank:

• Hold a plank position for 1 minute.
• Engage your core and maintain a straight line from head to heels.

Step-Ups:

• 15 reps per leg
• Ensure a controlled motion, engaging your glutes and quads.

Single Leg Calf Raises:

• 20 reps per leg
• Perform these on a flat surface or an elevated platform.

Circuit Hiking Workouts (Conditioning) – Workout 2

The below is an hour-long workout that can be done during a hike.

Moderate Incline Hike:

• Find a trail with a gradual incline.
• Hike for 30 minutes at a steady pace, focusing on maintaining a consistent rhythm.

Interval Sprints:

• Find a flat stretch of trail.
• Sprint for 30 seconds, followed by a 1-minute brisk walk. Repeat for 10 minutes.

Uphill Intervals:

• Locate a steeper incline.
• Power-hike uphill for 2 minutes, followed by 1 minute of recovery. Repeat for 15 minutes.

Cool Down:

• Finish with a 10-minute slow-paced walk to gradually reduce heart rate.

Circuit Hiking Workouts – Workout 3

The third workout in the week will focus on developing strength, power, and stability.

Weighted Backpack Walk:

• Load your backpack with a moderate weight.
• Walk for 45 minutes on varying terrain, engaging your core for stability.

Single-Leg Deadlifts:

• Holding a dumbbell in one hand, perform 3 sets of 12 reps per leg.
• Focus on balance and keeping your back straight.

Side Plank:

• Hold a side plank on each side for 30 seconds.
• Engage your obliques and maintain a straight line from head to heels.

Box Jumps:

• Find a sturdy box or step.
• Perform 3 sets of 10 box jumps, focusing on explosive power.

Walking Lunges with Twist:

• Holding a medicine ball, lunge forward, and twist your torso.
• Perform 3 sets of 15 lunges per leg.

Full Body Strength Training Sample Workout Week

​The below workouts follow a conventional style of training. For these, you will complete all sets and reps for one exercise before moving on to the next. I include both higher and moderate rep ranges in this series of workouts.

Full Body Hiking Workouts – Workout 1

This full-body strength workout targets key muscle groups, providing a solid foundation for hikers to enhance overall strength, stability, and endurance. Adjust the weight and intensity based on your fitness level, and always prioritize proper form to maximize the effectiveness of each exercise.

Warm-Up:

• Start with 5-10 minutes of light cardio (jogging, jumping jacks, or dynamic stretches).
• Perform dynamic stretches for the major muscle groups involved in the workout.

Bulgarian Split Squats:

• 4 sets x 10-12 reps
• Place one foot forward and the other on a chair, bench, or elevated surface.
• Lower your back knee toward the ground, keeping your back straight.
• Engage your glutes and quads as you return to the starting position.

Romanian Deadlifts:

• 3 sets x 5 reps
• Stand with feet hip-width apart, holding a barbell or dumbbells in front of you.
• Hinge at your hips, keeping your back straight, and lower the weights just past your knees.
• Bring your hips forward, engaging your hamstrings and glutes to return to the starting position.

Kettlebell Overhead Press:

• 3 sets x 10 reps
• Hold a barbell or dumbbells at shoulder height.
• Press the weight overhead, fully extending your arms.
• Lower the weight back to shoulder height with control.

Pull-Ups or Lat Pulldowns:

• 3 sets x 12-15 reps
• If using a pull-up bar, perform bodyweight pull-ups. If using a machine, select a challenging weight.
• Engage your back muscles to bring your chest to the bar or the handle down to your chest.

Dumbbell Bench Press:

• 3 sets x 12 reps
• Lie on a flat bench, holding dumbbells at chest level.
• Press the weight, fully extend your arms, and lower it back down.

Plank:

• 3 sets x 60 seconds
• Hold a plank position, keeping your body straight from head to heels.
• Engage your core and avoid sagging or lifting your hips.

Cool Down:

• Finish with 5-10 minutes of light cardio (walking or cycling).

Full Body Hiking Workouts – Workout 2

This full-body workout targets all the major muscle groups. Prioritize proper form, listen to your body, and gradually progress the intensity of your workouts. Incorporating various exercises ensures a well-rounded workout that will benefit your hiking performance and overall health.

Warm Up:

• 5-10 minutes of light cardio (jumping jacks, brisk walking, or rowing).
• Dynamic stretches for shoulders, chest, back, hips, and legs.

Farmer’s Carry:

• 3 sets x 30 seconds.
• Brace your core as you walk forward. Increase the amount of time each set every time you do the workout.

Push-Ups:

• 3 sets x 15 reps
• Maintain a straight line from head to heels.
• Engage your chest, shoulders, and triceps.
• Lower your chest to a few inches above the ground. Push through your palms to return to the starting position.

Bent-Over Rows:

• 3 sets x 12 reps
• Stand with a slight bend in your knees, hinge at the hips, and row the weights towards your hips.
• Engage your back muscles as you raise the barbell to your lower chest.

Dumbbell Overhead Press:

• 3 sets x 12 reps
• Use a barbell or dumbbells.
• Press the weight overhead, fully extending your arms.

Lunges:

• 3 sets x 12 reps per leg
• Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle.
• Alternate legs with each rep.

Pull-Ups or Lat Pulldowns:

• 3 sets x 8-10 reps
• Engage your back muscles to bring your chest to the bar or handle down to your chest.

Russian Twists:

• 3 sets x 20 reps per side
• Engage your core and keep your feet off the ground as you twist from one side to the other.
• You can perform this exercise with a weight plate for added resistance.

Calf Raises:

• 3 sets x 20 reps
• Perform these on a flat surface or an elevated platform.
• Extend your ankles squeezing your calves at the top of the movement.

Cool Down:

• 5-10 minutes of light cardio (walking or cycling).

Perform this full-body workout two to three times weekly, allowing at least one day of rest between sessions. Adjust the weights and repetitions based on your fitness level, gradually increasing intensity as needed. 

Full Body Hiking Workouts – Workout 3 (Conditioning)

The purpose of the conditioning workout options below is to help you expand beyond your comfort zone using progressive overload. Whether you choose options A, B, or C or rotate through each, the idea is to increase one aspect (time, distance, load, etc.) each time you do the workout. Combining progressive overload on both the resistance training and conditioning sides of your training will improve your overall fitness over time.

The below conditioning workouts can be included in the Upper Body/Lower Body and Push/Pull/Legs splits below.

A. Weighted Stair Climbs: Put on a loaded pack. Start with a weight that feels challenging but not so difficult you struggle to walk. Use a stair climber machine, a set of stairs, or a box. Start with five minutes, then increase by 2-3 minutes every time you do the workout. You can also use a heavier load with each workout to increase the resistance.

B. Ruck: Put on a heavy backpack and go for a 2-3 mile ruck. Keep the distance the same, but increase the speed each time you do the workout.

C. Circuit: Perform 1 minute of the following with a 30-second rest in between:

• Jump rope
• Burpees
• Mountain climbers
• Air squats
• Kettlebell swings

Increase the time for each exercise by 5 seconds each time you do the workout.

Upper Body/Lower Body Split Sample Workout Week

An upper body/lower body split is another option for hikers. Perform this split routine two to four times per week. Adjust the weights and repetitions based on your fitness level, gradually increasing intensity as needed.

Upper Body Focus – Workout 1

Warm-Up:

• 5-10 minutes of light cardio (jumping jacks, brisk walking, or rowing).
• Dynamic stretches for shoulders, arms, and upper back.

Bench Press:

• 4 sets x 8-10 reps
• Lie on a flat bench, use a barbell.
• Focus on chest engagement as you raise the barbell over your chest.

Bent-Over Rows:

• 3 sets x 12 reps
• Stand with a slight bend in your knees, hinge at the hips, and row the weights towards your hips.
• Engage your back muscles as you bring the barbell to your lower chest.

Overhead Press:

• 3 sets x 12 reps
• Use a barbell or dumbbells.
• Press the weight overhead, fully extending your arms.

Pull-Ups or Lat Pulldowns:

• 3 sets x 10-12 reps
• Engage your back muscles to bring your chest to the bar or handle down to your chest.

Tricep Dips:

• 3 sets x 15 reps
• Use parallel bars or a sturdy, elevated surface.
• Lower your body by bending your elbows, then push back up.

Bicep Curls:

• 3 sets x 15 reps
• Use dumbbells or a barbell.
• Keep your elbows close to your body and curl the weight towards your shoulders.

Core Work: Plank Variations

• Plank: 3 sets x 60 seconds
• Side Plank (each side): 3 sets x 30 seconds

Cool Down:

• 5-10 minutes of light cardio (walking or cycling).

Lower Body Focus – Workout 2

Warm-Up:

• 5-10 minutes of light cardio (jumping jacks, brisk walking, or cycling).
• Dynamic stretches for hips, legs, and lower back.

Step Ups

• 4 sets x 15-20 reps per leg
• Stand with feet shoulder-width apart. Step up onto an elevated surface with your lead leg. Step down with the trailing leg first followed by the lead leg.
• Alternate lead legs with each rep.

Kettlebell Swings

• 3 sets x 12 reps
• Stand with feet hip-width apart and a kettlebell about a foot and a half in front of you. Hike the kettlebell backward.
• Drive your hips forward bringing the kettlebell to chest level. Hinge the hips backward as the kettlebell swings back through your legs.

Lunges:

• 3 sets x 12 reps per leg
• Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. Alternate legs each rep.

Leg Press:

• 3 sets x 10 reps
• Use a leg press machine or resistance bands.
• Focus on pushing through your heels.

Calf Raises:

• 3 sets x 20 reps
• Perform these on a flat surface or an elevated platform. Extend your ankles, squeezing your calves at the top of the movement.

Hamstring Curls:

• 3 sets x 15 reps
• Use a hamstring curl machine or resistance bands.

Core Work: Russian Twists and Leg Raises

• Russian Twists: 3 sets x 20 reps (10 per side)
• Leg Raises: 3 sets x 15 reps

Cool Down:

• 5-10 minutes of light cardio (walking or cycling).

This upper/lower body split provides a balanced approach to strength training, focusing on key muscle groups to enhance your overall hiking performance. Always prioritize proper form, listen to your body, and gradually progress the intensity of your workouts.

Push/Pull/Legs Split Sample Workout Week

The below Push/Pull/Legs Split is designed for people with the most time to dedicate to working out. These individuals likely have dual goals of increasing muscle hypertrophy and hiking ability. The push/pull/leg split is a three-day per-week routine that targets the entire body. Bodybuilders often repeat this routine twice a week for a total of 6 days, I’ve kept this sample routine to three days to allow hikers to do what they do best…hike.

Perform this split routine three times per week, allowing at least one day of rest between each session. Adjust the weights and repetitions based on your fitness level, gradually increasing intensity as needed.

Push (Chest, Shoulders, Triceps) – Workout 1

Warm-Up:

• 5-10 minutes of light cardio (jumping jacks, brisk walking, or rowing).
• Dynamic stretches for shoulders, chest, and triceps.

Barbell Bench Press:

• 4 sets x 8-10 reps
• Focus on chest engagement and controlled movements as you raise the barbell over your chest.

Overhead Press:

• 3 sets x 10 reps
• Use a barbell or dumbbells.
• Press the weight overhead, fully extending your arms.

Tricep Dips:

• 3 sets x 15 reps
• Use parallel bars or a sturdy, elevated surface.

Lateral Raises:

• 3 sets x 12 reps
• Use dumbbells to target the lateral deltoids.

Core Work: Plank Variations

• Plank: 3 sets x 60 seconds
• Side Plank (each side): 3 sets x 30 seconds

Cool Down:

• 5-10 minutes of light cardio (walking or cycling).

Pull (Back, Biceps) – Workout 2

Warm-Up:

• 5-10 minutes of light cardio (jumping jacks, brisk walking, or rowing).
• Dynamic stretches for back, biceps, and forearms.

Deadlifts:

• 4 sets x 8-10 reps
• Focus on a hip hinge movement and engage your back muscles.

Bent-Over Rows:

• 3 sets x 10 reps
• Stand with a slight bend in your knees, hinge at the hips, and row the weights towards your hips.

Pull-Ups or Lat Pulldowns:

• 3 sets x 8-10 reps
• Engage your back muscles to bring your chest to the bar or handle down to your chest.

Face Pulls:

• 3 sets x 15 reps
• Use a cable machine to target the rear deltoids and upper back.

Barbell or Dumbbell Curl:

• 3 sets x 15 reps
• Keep your elbows close to your body and curl the weight towards your shoulders.

Core Work: Russian Twists and Leg Raises

• Russian Twists: 3 sets x 20 reps (20 per side)
• Leg Raises: 3 sets x 15 reps

Cool Down:

• 5-10 minutes of light cardio (walking or cycling).

Legs (Quads, Hamstrings, Glutes, Calves) – Workout 3

Warm-Up:

• 5-10 minutes of light cardio (jumping jacks, brisk walking, or cycling).
• Dynamic stretches for hips, legs, and lower back.

Barbell Back Squats:

• 4 sets x 8-10 reps
• Stand with feet shoulder-width apart.
• Lower your body as if sitting back on a chair, keeping your back straight.

Romanian Deadlifts:

• 3 sets x 10 reps
• Focus on a hip hinge movement to engage the hamstrings and glutes.

Leg Press:

• 3 sets x 10 reps
• Use a leg press machine or resistance bands.

​Walking Lunges:

• 3 sets x 12 reps per leg
• Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. Alternate lead legs with each rep.

Calf Raises:

• 3 sets x 15 reps
• Perform these on a flat surface or an elevated platform.

Core Work: Plank Variations

• Plank: 3 sets x 60 seconds
• Side Plank (each side): 3 sets x 30 seconds

Cool Down:

• 5-10 minutes of light cardio (walking or cycling).

This Push/Pull/Legs split provides a well-rounded approach to strength training, addressing key muscle groups for hikers to improve overall strength, stability, and endurance.

Training Tips

When embarking on a new strength training routine as a hiker, it’s essential to approach it with mindfulness and consideration for the specific demands of hiking. Here are some training tips to help you get started:

Start Gradually: If you’re new to strength training, begin with lighter weights and fewer sets. Gradually increase intensity as your strength improves.

Focus on Form: Prioritize proper form over lifting heavy weights. This reduces the risk of injuries and ensures you target the correct muscle groups.

Core Strength is Key: Strengthen your core with exercises like planks, Russian twists, and leg raises. A strong core improves balance and stability on uneven trails.

Rest and Recovery: Allow adequate rest between strength training sessions to give your muscles time to recover. Overtraining can lead to fatigue and increase the risk of injury.

Hydration and Nutrition: Stay well-hydrated, especially as strength training can increase your water needs. Consume a balanced diet with sufficient protein to support muscle recovery and growth.

Listen to Your Body: Pay attention to how your body responds to strength training. If you experience pain (other than typical muscle soreness), adjust your routine and consult a fitness professional if needed.

Progress Gradually: As your strength improves, gradually increase the intensity by adding weight, reps, or sets. This progressive approach helps prevent plateaus and keeps your workouts challenging.

Include Cardiovascular Training: While strength training is crucial, don’t neglect cardiovascular conditioning. Hiking involves strength and endurance, so include cardio workouts in your routine.

Footwear Matters: Use appropriate footwear to support your feet and ankles during strength training. This is especially important for hikers with strong, stable lower limbs.

Consult with a Professional: If you’re unsure where to start or have pre-existing health conditions, consider consulting with a personal trainer or a physical therapist to tailor a program to your specific needs.

Consistency is Key Consistency is crucial for progress. Stick to your strength training routine and gradually increase the challenge to see long-term benefits in your hiking performance.

Remember, the goal of strength training for hikers is to enhance your overall fitness and hiking experience. It’s not just about lifting heavy weights but building functional strength and resilience for the trails. Always prioritize safety and enjoy the journey of improving your strength and endurance.

Hiking Workouts FAQs

Why should hikers incorporate weight training into their fitness routine?

Strength training improves overall strength, stability, and endurance, which is crucial for tackling challenging terrains and carrying backpacks during hikes.

Will strength training make me bulk up?

Not necessarily. Strength training can be tailored to different goals, including improved endurance and functional strength without significant muscle mass gain.

How often should hikers strength train?

Two to three times per week is a good starting point. Allow at least one day of rest between sessions to promote recovery.

Can I strength train on hiking days?

Yes, but it’s essential to prioritize adequate recovery. If you strength train on hiking days, consider lighter sessions or focus on different muscle groups.

Are bodyweight exercises sufficient for hikers?

Bodyweight exercises can be practical, but resistance training with free weights or resistance bands can provide additional benefits, especially for building strength.

Should hikers focus on specific muscle groups?

Hikers should aim for a well-rounded routine with upper and lower body exercises. Leg and core strength is particularly important for stability on uneven terrain.

How long before a hiking trip should I start strength training?

Ideally, start strength training at least 10-12 weeks before a planned hiking trip to allow sufficient time for adaptation and muscular strength improvements.

Can strength training help prevent injuries while hiking?

Yes, strengthening key muscle groups, especially the legs and core, can enhance stability and reduce the risk of injuries on the trail.

What if I have pre-existing injuries or conditions?

It’s crucial to consult with a healthcare professional or fitness expert before starting a strength training program. They can provide guidance on exercises that accommodate your specific needs.

How do I balance strength training with other aspects of my hiking fitness, like cardiovascular conditioning?

Incorporate both strength training and cardiovascular workouts into your weekly routine. Consider alternating days or dedicating specific days to each type of exercise.

How do I know if I’m lifting the right amount of weight?

Start with a weight that allows you to complete the desired number of repetitions with good form. The last few reps should feel challenging but still manageable.

Is it necessary to use gym equipment, or can I strength train at home?

Both options are viable. You can perform strength training at home using bodyweight exercises, resistance bands, or dumbbells. Gym equipment provides additional options for variety and progression.

Will strength training make me too sore for hiking?

You may experience muscle soreness, but this typically diminishes as your body adapts. Start with lower intensity and gradually progress to minimize soreness.

How long should a strength training session for hikers last?

Aim for 45-60 minutes per session. Focus on quality exercises and allow time for warm-up and cool-down.

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