You want to crush your next hike—not just survive it. But how do you actually train for hiking? Whether you’re eyeing your first summit or prepping for a multi-day trek, the right training makes every mile easier, safer, and way more fun.
Are you relying on weekend walks and hoping for the best? Or are you ready to take a focused approach that builds real trail strength and stamina? Let’s break down exactly how to train for hiking, so you can hit the trail feeling strong, confident, and ready for anything.
Why Train for Hiking?
Hiking isn’t just walking in the woods. Steep climbs, rocky descents, and long days with a loaded pack test your legs, lungs, and mental grit. Training helps you:
- Go farther and faster with less fatigue
- Reduce your risk of injury
- Enjoy the journey (instead of just counting the miles)
- Tackle tougher trails and bigger adventures
How to Train for Hiking: Key Principles
1. Build Leg and Core Strength
Strong legs power you up hills and protect your knees on the way down. Your core keeps you balanced over roots, rocks, and uneven terrain.
Best exercises:
- Squats (bodyweight, weighted, or jump squats)
- Lunges and step-ups (add weight for extra challenge)
- Calf raises
- Planks and side planks for core stability
- Deadlifts (if you have gym access)
Tip: Add resistance gradually. Start with bodyweight, then use a loaded backpack or dumbbells as you get stronger.
2. Train Your Endurance
You need to be able to keep moving for hours. Cardio training boosts your stamina and helps your body adapt to long days on the trail.
Cardio options:
- Brisk walking or hiking (with a pack)
- Jogging or running
- Cycling or swimming for cross-training
- Stair climbing or hill repeats
Plan: Aim for 2–3 cardio sessions per week. Mix in longer, slower efforts with shorter, higher-intensity workouts.
3. Practice on Real Trails
Nothing beats hiking for building hiking fitness. Try to get out on trails at least once a week. Gradually increase distance, elevation, and pack weight as you get stronger.
Don’t have trails nearby?
Use a treadmill with incline, stairs, or even walk around your neighborhood with a loaded pack.
4. Work on Balance and Flexibility
Hiking challenges your balance, especially on rocky or uneven ground. Flexibility helps you scramble, step high, and recover faster.
Try:
- Single-leg balance drills
- Yoga or stretching routines (focus on hips, hamstrings, calves, and lower back)
- Standing on one foot while brushing your teeth or watching TV
5. Progress Gradually
Start small. Add distance, elevation, and weight slowly—about 10–20% per week—to avoid injury and burnout.
Sample Weekly Training Plan
Here’s a proven structure inspired by top hiking coaches and real hikers:
| Day | Focus | Example Workout |
| Monday | Rest or gentle walk | Easy walk, stretching |
| Tuesday | Strength training | Squats, lunges, step-ups, planks (30–45 min) |
| Wednesday | Cardio endurance | 45–60 min brisk walk, jog, or cycling |
| Thursday | Hills or stairs | 30–45 min stair repeats or hill intervals |
| Friday | Rest or flexibility | Yoga, stretching |
| Saturday | Long hike (with pack) | 2–6+ hours on local trails, increase weekly |
| Sunday | Rest or active recovery | Gentle walk, foam rolling |
Adjust for your schedule and fitness level.
If you’re new, start with shorter sessions and lighter pack weight. As you get fitter, add time, distance, and resistance.
Essential Strength Moves for Hikers
Jump Squats:
Build power and endurance in your legs. Start with 10–15 reps, rest, repeat for 2–3 sets.
Step-Ups:
Use stairs or a sturdy bench. Add a backpack for extra resistance. 15–20 reps per leg, 2–3 sets.
Lunges:
Forward, reverse, and side lunges strengthen your quads, glutes, and hips.
Planks:
Hold for 30–60 seconds. Try side planks to target obliques and improve balance.
Calf Raises:
Stand on a step, rise up onto your toes, lower down. 20–30 reps, 2–3 sets.
Cardio and Endurance: Get Your Heart Pumping
Stair Climbing:
Find a stadium, office building, or use a stair machine. Go for 20–40 minutes, increasing time and pack weight as you progress.
Hill Repeats:
Jog or hike up a hill, walk down, repeat. Start with 5 repeats, work up to 15–20.
Long Hikes:
Once a week, aim for a hike that’s a bit longer and steeper than your last. Carry the pack and gear you’ll use on your big hike.
Read more: Hiking Merit Badge Requirements: A Complete Guide
Flexibility and Recovery
- Stretch after every workout, focusing on legs and back
- Use foam rollers or massage balls to work out tight spots
- Prioritize sleep and nutrition to help your body recover
Real-World Tips from Experienced Hikers
- Start with what you have: Even short, local trails count. Consistency is key.
- Train with your gear: Wear the shoes and carry the pack you’ll use on your hike.
- Simulate trail conditions: Add weight, hike in the rain, or try new terrain.
- Listen to your body: Take rest days as needed. If something hurts, back off and modify.
- Track your progress: Use a journal or app to log workouts and hikes.
Common Mistakes to Avoid
- Skipping strength training—don’t just rely on cardio
- Adding too much distance or weight too quickly
- Ignoring flexibility and balance work
- Not practicing with your actual hiking gear
- Underestimating the importance of recovery
Next-Level Training: For Big Goals
If you’re prepping for a multi-day trek or high-altitude adventure, consider:
- Back-to-back long hikes on weekends to simulate multi-day fatigue
- Training in heart rate zones for targeted endurance gains
- Working with a coach or joining a hiking group for accountability and support
FAQ: How to Train for Hiking
How long should I train before a big hike?
Start at least 8–12 weeks out, especially for challenging trails or multi-day trips.
How much weight should I carry in training?
Begin with a light pack. Gradually increase to match the weight you’ll carry on your hike.
What if I don’t have hills nearby?
Use stairs, a treadmill with incline, or weighted step-ups at home or the gym.
How do I avoid injury?
Progress gradually, focus on strength and flexibility, and listen to your body. Don’t ignore pain—rest and modify as needed.
Any tips for mental prep?
Visualize the trail, practice mindfulness, and reflect on past challenges you’ve conquered. Confidence comes from preparation and consistency.
Ready to Start Training?
Training for hiking doesn’t have to be complicated, but it does need to be consistent. Mix strength, cardio, balance, and flexibility. Progress slowly, and practice with your real gear. Before you know it, you’ll be tackling longer, tougher trails with confidence.
Get out there, train smart, and enjoy every step of your hiking journey!