How to Get in Shape for Hiking: Step-by-Step Guide
Wondering how to get in shape for hiking? It’s easier than you might think.
If you’ve got a big hiking trip coming up, then getting prepared is essential. Not only will this give you confidence going into your hike, but it will make your hiking adventure a whole lot more enjoyable.
You don't want to be so exhausted and stiff that you miss out on all the amazing scenery along the way.
Whether it’s a multi-day trek or a steep mountain hike, getting in shape is pretty straightforward. Mainly, you’ll want to work on your cardio fitness as well as strengthen a few key muscles.
Ready to get started? Here’s how to start hiking when out of shape or unprepared.
How to Get in Shape for Hiking: Fitness Tips and Best Exercises
Hiking can be tough on your legs, knees, and back, so training ahead of time should mainly focus on these areas. Here are some easy fitness tips and exercises to help you get in shape for hiking.
Take Regular Walks
If you haven’t been active in a while, start by walking a few times a week. While hiking vs. walking isn’t exactly the same, going on a long walk is absolutely the best way to simulate a hike.
Try to walk for at least 30 minutes, keeping a brisk pace to get your heart rate up. If you plan to hike in new shoes, wear them on these walks to break them in and avoid blisters.
As you walk more, try to bring along a weighted backpack. This will help with building strength and stamina, as well as prepare you for hiking with a pack.
Build Core Strength
A strong core helps you balance on uneven trails. Do simple exercises like crunches to strengthen your abdominal muscles. Try to do this a few times a week.
Cardio
Hiking requires stamina, so cardio exercises are a must.
Whether you walk outside or use a treadmill, aim for activities that increase your lung capacity. Biking and swimming are also great options to improve your endurance.
Best Exercises to Build Strength for Hiking
If you want to know how to get in shape for hiking, starting with a few simple exercises is key.
Here are four easy exercises to try to do each day.
Lunges
Lunges strengthen your legs, which is important for uphill climbs.
Hold a weight in each hand and step forward into a lunge. Push back up, then switch legs. This helps build both leg strength and balance.
Squats
Squats target your thighs and glutes. With your feet shoulder-width apart, lower yourself as if sitting in a chair, keeping your back straight. Rise slowly and repeat.
Squats help protect your knees and improve your overall stability.
Step-Ups
Find a bench or sturdy platform about 16 to 18 inches high. Step up onto it, adding weight to your pack over time.
This exercise mimics the uphill movements of hiking and builds the leg muscles needed for steep trails. Try to work up to 700 steps in 30 minutes if you're preparing for a long hike.
Band Walks
Use a resistance band to strengthen your legs and stabilise your knees. Wrap the band around your legs, just above the knees, and take side steps while keeping tension on the band.
This strengthens the smaller muscles in your legs, which help with balance.
Strengthen Your Ankles and Knees
Hiking can be tough on your joints, especially your ankles. To avoid injuries like sprains, focus on exercises that build the stabiliser muscles around your ankles and knees.
Run or Walk on Sand
Walking or running on sand strengthens the muscles around your ankles and knees, providing more support on rough terrain.
Balance Training
Stand on one foot, or use a balance disc, to improve stability. This helps with balance on rocky or uneven trails, reducing your chances of falling. Try to do this with a weighted backpack to make it more challenging.
How to Get in Shape for Hiking: Steps and Routine
Getting into shape for a hike doesn't have to be complicated. Beyond the exercises above, here’s a breakdown of some practical steps and routines you can follow to prepare for a big hike.
Oh, and getting prepared for hiking isn't only about getting fit. Take a look at our guide on what to wear hiking to help you get set up with all the right gear.
1. Start Small and Build Up
If you’re new to hiking or haven’t been active in a while, don’t rush into long, difficult hikes.
Start with short walks around your neighbourhood or local park. Gradually increase the distance and difficulty each week.
We’d recommend you try to walk at least 2 to 3 times a week. Start with 30 minutes at a brisk pace, and slowly build up to longer walks. Simply getting out and moving your body is the most important thing when training for hiking.
Get the genuine experience
2. Track Your Progress
Create a workout plan that works for your schedule. Plan how many days a week you'll exercise and what type of activities you'll do (like walking, strength training, or cardio).
Tracking your progress keeps you motivated and helps you see improvements.
You might want to use a calendar or fitness app to mark off each workout and keep yourself accountable.
3. Do the 10,000 Steps a Day Challenge
An easy way to get fit for hiking is to aim for 10,000 steps a day.
This improves your endurance and helps build your stamina over time. You don’t need any special equipment - just a phone with a step-tracking app, or a fitness tracker.
Wondering how to get your steps in? Here are a few ideas:
Walk during lunch breaks.
Take the stairs instead of the elevator.
Go for an evening stroll around your neighbourhood.
4. Strengthen Your Legs
Hiking uses a lot of leg muscles, especially on steep or uneven terrain. Exercises like squats, lunges, and step-ups are excellent for building strength in your legs and glutes.
Whether you go to the gym or do a few simple exercises at home, don’t skip your legs. All it takes is a couple of lunges every day, and you’ll soon see a difference in your leg strength.
5. Strengthen Your Core and Upper Body
A strong core will help with balance on uneven trails. You also need upper body strength to carry a backpack on long hikes.
When doing your training routine for hiking, try to include exercises like crunches, push-ups, and planks in your routine. Again, you can simply do a few of these at home each day and you won't need any equipment for them.
6. Get Some Cardio in
Cardiovascular fitness is essential for hiking, especially on longer trips. Walking on a treadmill, riding a bike, or swimming are all great ways to improve your endurance. The aim here is to simply get your fitness levels up.
7. Use a Weighted Backpack for Training
As your hike approaches, practice walking with a weighted backpack to simulate carrying your gear.
Start with a lighter weight and gradually increase it. Eventually, pack your hiking backpack with all the gear you’ll actually use on your hike. This helps prepare your body for the added load.
If you’re training in the gym, we recommend walking on a treadmill with an incline to simulate hiking uphill with a pack.
8. Strengthen Your Knees and Hips
Knees and hips take a lot of pressure during hikes, especially on uneven or steep terrain. Strengthening the muscles around these joints helps prevent injury and will keep you comfortable during your hike.
One great exercise for this is to hold a bridge. To do this, lie on your back with your knees bent, and lift your hips off the ground to strengthen your glutes and hamstrings.
Cycling is also a great way to build leg strength while being easy on the joints.
9. Stretch and Recover
Don’t forget to include stretching and recovery in your routine. Stretching your legs, hips, and back after each workout helps prevent stiffness and injuries.
Always stretch your calves, quads, hamstrings, and hip flexors when exercising for your hike. Doing regular yoga is also great for increasing flexibility and strengthening your core.
10. Make It Social
If you find it hard to stay motivated, get your friends involved. Plan weekend walks or hikes with them. Not only will you get fit, but you'll have fun and enjoy great company too.
After all, hiking isn’t just about exercise - it’s about having fun and enjoying the whole experience. So, hiking or training with a group makes everything a whole lot more fun.
If you’re looking for a fun way to experience group hikes, check out our group hiking tours on some of the world’s most incredible trails and destinations.
Training With Day Hikes
Planning to do a multi-day trek? Then start small and build up your stamina.
Training with shorter day hikes is one of the best ways to prepare for longer, more challenging hikes.
Start by doing easy, local hikes, and gradually increase the distance and difficulty as your fitness improves. This will help your body get used to walking on different terrains and carrying a backpack.
Day hikes are also great for building endurance and learning how to pace yourself on the trail. As you get stronger, aim for hikes with more elevation gain or uneven surfaces to simulate the challenges of a longer trek.
Plus, it's a fun way to explore new trails while getting in shape.
Summary
If you’ve got a big hike coming up and feel out of shape, then we definitely recommend you get some training in. The last thing you want is to rock up at the trailhead unprepared for the adventure ahead.
All it takes is a bit of exercise and cardio each week, and you’ll get into a far better shape for any hike. The more you prepare, the more enjoyable your hiking experience will be.
Inspired to get in shape and set your goal for an epic hike? Check out our many amazing hiking tours around the world for a truly unforgettable adventure.
Are you training for a more intense mountain climb? Then you may want to check out our guide on how to train for high-altitude hiking for a few extra tips.
