Exercise Strength Training for Hikers

Nick Cowell

Strength Training for Hikers

You can’t beat the great outdoors! There’s nothing better than the feeling of getting to the peak of the mountain after a long hike and taking in the views. But now it’s time to go downhill… For some hikers, this means the beginning of a lot of knee pain.

While hiking poles & braces can help, they don’t get to the root of the problem. Ultimately, you’ll need to strengthen your legs and core to better support yourself on the downhills. It’ll make you stronger on the uphill too! Here are a few exercises to work into your routine if you’re training for a big hike, or just trying to keep yourself “hike-ready.”

Dumbbell Goblet Squats

  • Progression: Barbell Front Squat
  • Regression: Body Weight Squats
  • Great for strengthening your quads, glutes, & hamstrings. Also, holding the weight in the front position will help to strengthen your core as you stabilize your body throughout the movement. Remember to sit into your hips, and drive your feet through the ground!

Dumbbell RDLs

  • Progression: Barbell RDL
  • Regression: Good Mornings
  • Great for strengthening your glutes & hamstrings. Once again, stabilizing your spine throughout the movement will help to strengthen your core. Remember to drive your feet through the ground here.

Dumbbell Stationary Lunges

  • Progression: Dumbbell Walking Lunge
  • Regression: Body Weight Stationary Lunge
  • Great for strengthening your quads, glutes, & hamstrings. ALSO – single leg movements like this are imperative for hikers, as you are constantly navigating the trail on one leg. Building strength and coordination in these types of single leg movements will translate to stronger steps uphill and greater control on steps down hill when you hit the trails.

Dumbbell Single Leg Step Up

  • Progression: More weight
  • Regression: Body Weight Single Leg Step Up
  • Just like the Lunges, Step Ups are great for strengthening your quads, glutes, hamstrings, & core. Better yet, you’ll be simulating somewhat of what you’ll be doing on the trail – Stepping up as you climb uphill and controlling your body as you lower yourself down (i.e. hiking downhill).

Dumbbell Calf Raises

  • Progression: More Weight
  • Regression: Body Weight Calf Raises
  • When we think about strengthening the legs, we want to strengthen the WHOLE leg, including your calves. Calf raises are great for this. They are also great for strengthening your core and improving coordination as you’ll need to keep yourself upright and stable throughout the movement.

Dumbbell Farmer Carry

  • Progression: More Weight
  • Regression: Less Weight
  • Carries are great for strengthening your core, shoulders, and legs. Farmer carries will force you to keep a good, upright posture, which will translate to an easier time carrying your pack on the trail.

For each of these exercises, it’s the quality of the movement that’s important. Not the amount of weight you’re using or how many reps you do. Remember, you’re training for a hike, not competitive powerlifting.

Use a weight that you are able to handle and get through each range of motion properly. Every rep should look the same, regardless of the weight you use. As for reps, 2-3 sets of 8-12 reps is a good place to start with these exercises. Most importantly, be consistent with your training and you’ll see yourself become stronger than you’ve ever imagined.

Have fun and get to work!

**This is not an exhaustive list of exercises that will get you stronger for your hikes, nor is it a complete training program. For a comprehensive training program tailored to YOU, get in touch with a certified fitness professional.

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