The Benefits of Strength Training for Hiking

Building the Power to Go Further, Climb Higher, and Carry More

When most people think about training for hiking, they picture long walks, hill climbs, or cardio workouts — all great foundations. But if you really want to move with confidence on steep climbs, handle a heavy pack, and avoid injuries on rough terrain, strength training is the missing piece.

Strong legs, core, and upper body don’t just make hiking easier — they make it enjoyable. Every step feels more stable, your posture improves, and you recover faster after long days on the track.

🧠 Why Strength Training Matters for Hikers

Hiking is essentially repeated resistance training — step after step, carrying your own body weight (and usually a pack) over uneven ground. When you strengthen your muscles and stabilisers off the trail, the difference on the trail is huge.

Here’s what strength training helps with:

1. Better Endurance

Strong muscles fatigue slower. You can climb longer, descend smoother, and carry on day after day.

2. Joint Protection

Muscle strength around your knees, hips, and ankles reduces impact stress and helps prevent overuse injuries.

3. Improved Balance & Stability

A strong core and glutes keep you steady on rocks, scree, or slippery roots — and help you recover faster from slips.

4. Pack Carrying Power

A stronger back, shoulders, and legs mean less strain when carrying multi-day packs or heavier gear.

5. Faster Recovery

Strength work improves circulation, body awareness, and resilience — you bounce back quicker between hikes.

🏋️‍♀️ Gym-Based Strength Plan (3 Days/Week)

If you have access to a gym, you can use equipment to progressively build load and strength.

Session A – Lower Body Focus

• Warm-up: 5–10 mins incline treadmill or rowing

• Squats (barbell or goblet): 3 set x 10 reps

• Deadlifts (barbell or kettlebell): 3 sets x 8 reps

• Step-ups (weighted if possible): 3 sets x 10 reps each leg

• Walking lunges: 3 sets x 12 reps

• Finish: Calf raises 3 sets x 15 reps

Session B – Core & Stability

• Plank: 3 sets x 45 seconds

• Side plank: 3 sets x 30 seconds each side

• Cable rotations or Russian twists: 3 sets x 12 reps

• Back extensions or supermans: 3 sets x 10 reps

• Bird dogs: 3 sets x 10 reps each side

Session C – Upper Body Strength

• Overhead press: 3 sets x 10 reps

• Lat pulldowns or pull-ups: 3 sets x 8 reps

• Dumbbell rows: 3 sets x 10 reps each side

• Push-ups or chest press: 3 sets x 12 reps

• Shoulder shrugs or face pulls: 3 sets x 12 reps

💡 Tip: Focus on form first, and gradually increase weight over time. Consistency beats intensity every time.

🏠 At-Home Strength Plan (No Equipment Needed)

No gym? No problem. You can build hiking strength anywhere with just your body weight and a backpack.

Session A – Lower Body

• Bodyweight squats: 3 sets x 15 reps

• Step-ups on a sturdy chair or step: 3 sets x 12 reps each leg

• Glute bridges: 3 sets x 15 reps

• Walking lunges: 3 sets x 12 reps each leg

• Calf raises (on a step if possible): 3 sets x 20 reps

Session B – Core & Balance

• Plank: 3 sets x 45 seconds

• Side plank: 3 sets x 30 seconds each side

• Superman hold: 3 sets x 10 reps

• Mountain climbers: 3 sets x 20 reps

• Single-leg balance hold: 3 sets x 30 seconds each side

Session C – Upper Body & Pack Strength

• Push-ups: 3 sets x 10–15 reps

• Backpack rows (fill with books/water): 3 sets x 12 reps

• Shoulder press with pack: 3 sets x 12 reps

• Front/lateral raises with pack: 3 sets x 10 reps

• Triceps dips (off chair or bench): 3 sets x 12 reps

💡 Tip: Once it feels easy, add a few kilos to your pack to increase resistance.

🏞 How to Combine It with Hiking

A simple balanced week could look like:

• 2–3 strength sessions (alternate lower and upper body)

• 2 cardio sessions (incline walking, cycling, or stairs)

• 1 long hike or pack walk

• 1 rest or mobility day

You’ll feel the difference within 4–6 weeks — stronger climbs, better posture, and fewer sore knees on the descents.

💬 Final Thoughts

Strength training isn’t about bulking up — it’s about building trail resilience. When your legs, core, and shoulders are strong, every part of hiking becomes more enjoyable. You’ll notice the change when you hit the next big climb or carry your pack up to an alpine hut and realise — this feels easier than it used to.

A stronger hiker is a happier hiker.

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Note: I am a qualified fitness instructor and have worked in the fitness industry for a number of years as both an instructor and personal trainer. If you have injuries or concerns always consult a professional.