A Guide to Training for Hikers: The Best Strength and Endurance Exercises

When you’re taking a walk on the wild side, you need to be sure you’re fighting fit. That means you’ll be able to climb every mountain and ford every stream like a pro.

You’re going to need stamina and power to see you through. Like with most things, it’s all in the prep. Here’s your step by step guide to training for hikers.

1. Weighted Glute Bridge on a Bench

This exercise is going to build up your butt and hamstrings. These are where the muscles are that’ll intensify your stride. With a bench placed sideways, lie with your legs at ninety degrees. 

Your feet need to be flat on the floor during the exercise. Squeeze the buttocks at the top of the motion, hold for a few seconds before you lower your butt between reps. Add weight just below your stomach and perform 3 sets of twelve reps.

2. Step-Ups

These exercises are going to increase the strength and endurance you’ll require in your quads. That’ll help you through all the obstacles you’ll encounter along the trail. You’ll need a training box that’s at least eight inches off the ground.

Begin with your left foot on the floor and your right foot on top of the step. Step up till you’re standing with your right leg almost straight. Pause and step down. Repeat twenty times and then start the process again to work out the other leg.

3. Goblet Squats

This targets the big muscles in your legs. These are the glutes, hamstrings, and quadriceps. Grab a kettlebell or a dumbbell between your arms and slowly squat.

Keep your thighs level with the floor and don’t bounce your knees at the bottom of the movement. To lift, work through the heels and squeeze your glutes together. Keep your head upright and the weight close to your chest. Do 12 reps per set.

4. Using a Bosu Is Great Training for Hikers

For the best performance on your hike, you’ll need great quality and cool hiking gear. To get the best results in your training, use a Bosu. It creates extra instability which forces all your muscles, including your core, to get into the default position. 

All this adds an extra dimension to standard exercises. You can practice these before you use the Bosu so that you get the rhythm and style right first. Always do twelve reps and three sets of each exercise.

Perform three sets of a Bosu squat. Keep the movement slow to increase the level of difficulty.

You can also use the Bosu for reverse lunges. These will target the butt, thighs, and hips. 

Include a single leg dumbbell press in your workout. This will work the hamstrings and hip flexors while providing stimulus to the ankle muscles. 

You’re on the Right Track

You’ve got the best gear. You also now know the exercises that make ideal training for hikers. All that’s left is some good weather and wonderful scenery.

Continue reading the health section of our blog for more top tips, including the seven most effective gym machines to use.