20 Benefits Of Strength Training For Hikers

Today, we are talking about the benefits of strength training for hikers.

If you have been following my stuff for a while, if you have been following me over the years, you know I talk about this all the time.

I am such a passionate believer in strength training for hikers. It is literally in the name of my company, Summit Strength.

But today, what I want to do is specifically list down 20 different benefits of strength training for hikers.

The idea behind this is pretty simple.

For some people, it is just a reminder. If your strength training has fallen off and you have not been super consistent recently, maybe this gives you a little kick in the bum to get back into it.

For other people, maybe you have never really explored strength training. You are not really sure about it. This will give you some insight into where it fits into the hiking context.

And for others, if you have a friend or another hiker who is a bit resistant to this idea, this might be something worth sharing. Just to give them a bit of insight into why you do this personally and why it may help them on their adventures.

So with all that being said, here are 20 different benefits of strength training for hikers:

The Benefits of Strength Training for Hiking And Backpacking: Hike Longer, Climb Stronger, Feel Better ​

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#1: Strength Training Can Reduce The Risk Of Acute Injuries (On And Off The Trail).

By acute injury, I mean things like a sprained ankle, a twisted knee, or a short, sharp incident from a stumble or a fall. Strength training has been shown again and again to reduce the likelihood of these things happening.

It will never eliminate the risk entirely, but it can significantly reduce it.

If you step in a pothole, stumble, or fall, your body has a better chance of withstanding those forces instead of turning it into something serious.

And honestly, if I finished this article here, this sole benefit should be enough for hikers. Because the last thing any hiker wants in the middle of nowhere is a rescue for something we could have helped prevent.


#2: Strength Training Improves Stability On Slippery And Slidy Terrain While Hiking

Mud, loose rocks, snow, dusty rock, dry riverbeds and wet riverbeds.

Strength training can improve stability in all of these situations. It makes you feel more comfortable and more confident, and reduces the risk of slipperiness turning into something worse.


#3: Strength Training Can Reduce Burney Calves When Hiking Up Steep Hills

We all know that feeling on steep ascents when the calves get super burny and tired.

They often fatigue early, burn out and have us counting down every step until the top...

Strength training can significantly reduce that burn and discomfort, helping you feel more in comfortable on steep climbs.

#4: Strength Training Can Reduce Jelly Legs On Steep Descents

You know the feeling. The downhill starts fine, then the legs get tired...

Then the legs get shaky....

Then you are wobbling all over the place with every step, just praying for a bit of flat ground.

Increasing strength can stop you ever reaching that 'jelly leg; stage.

#5 Strength Training Makes Pack Carrying Easier

Building up strength in the legs, core, and upper body can make pack carrying significantly easier and more comfortable.

Whether this is a day pack, an overnight pack or a ridiculously heavy pack for a remote backpacking adventure, it can make a major difference.

#6 Strength Training Can Reduce Sore Arms From Hiking With Trekking Poles

Trekking poles are amazing, but for some hikers, the arms, shoulders, and triceps end up more sore than the legs.

Strength training can reduce that soreness and help you get more out of your poles on the trail.

#7 Strength Training Can Help Support Bone Density

As we get older, bone density goes down. Walking is beneficial for this (compared to sitting on the couch), but by itself, it is not enough of a stimulus on the bones to have a really significant effect.

Strength training allows us to add load through the body (in an effective and controllable way) that can help slow bone density loss.

While this may not lead to us building more bone, reducing bone loss is very important.

In the hiking context (over the long term), this can be the difference between having a fall and walking away with some scratches and bruises, and having a fall and suffering a broken bone.

#8 Strength Training Can Reduce The Risk Of Foot, Shin, Knee, Hip And Back Pain

These are not the acute injuries we talked about above...

But these are aches, pains and discomforts that are a bit more ongoing (and often hard to specifically diagnose).

Done properly, strength training can make a significant impact on these issues (both on and off the trail).


#9: Strength Training Can Make Quicker Hiking More Comfortable And Sustainable

Keeping up with faster friends while hiking can often be uncomfortable and very draining (especially if you are a naturally slower hiker).

Developing strength helps make faster hiking feel better and allows you to sustain it longer when needed.

#10: Strength Training Can Improve Confidence When Hiking On Rough And Tricky Terrain

Feeling strong, steady and stable can go a long way to reducing mental stress and anxiety when on rough terrain.

Beyond any physical benefits, confidence alone can completely change how a day on the trail feels.
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#11: Strength Training Can Improve Balance During River Crossings While Hiking

For some hikers, river crossings are one of the worst parts of hiking.

Strength training can improve balance, stability and control and make these situations far more manageable.

#12: Strength Training Makes Climbing Steep Steps And Rocks Much Easier

Ascents are tough enough on the trail. But when you come across those BIG steps or rocks, where they are uncomfortably high, and we have to awkwardly jump, push or pull ourselves up, it can be incredibly draining.

These steep, clambering sections become far more doable, comfortable and enjoyable if you are stronger.

#13: Strength Training Can Reduce Muscle Soreness After Hiking

If your calves, quads, hamstrings, or glutes are always sore after hikes, consistent strength training can significantly reduce that soreness.

#14: Strength Training Can Reduce the Risk Of Cramping After Hiking

Cramps on the drive home after a hike, or when you are sleeping that night, are common.

By improving muscle strength, we can reduce the relative stress and fatigue that our muscles experience on the trial, which can make a significant impact on the risk of cramping.

​#15: Strength Training Can Reduce The Risk Of Trips And Falls

Stubbing a toe on a rock, catching your foot on a root or misjudging the height of a step can all lead to trips, stumbles and falls.

Strength training, and the reduced fatigue from stronger muscles, can reduce the likelihood of us 'dragging our feet' (e.g. not lifting our feet as far off the ground when stepping as usual) and reduce the risk of these issues.

Want to get started with strength training for hiking? Check out this free course: Strength Training For Hiker's Mini-Course 

#16: Strength Training Can Make You Feel Great

People who have done strength training know the feeling. After a certain point of training, when you have worked on strength consistently for a number of weeks, you start to feel strong. Steady. Powerful. Confident. And good in your body. The feeling of these alone is worth a lot.

#17: Strength Training Can Increase Your Ability To Help In An Emergency While Hiking

If something goes wrong on the trail, you may be in a situation where you have to carry someone else's pack (on top of your own). Or help support someone as they limp off the trail. Or you might have to move quickly to go and find help.

Strength training can increase your capacity to handle yourself (and others) in these types of unexpected situations.

#18: Strength Training Can Help Protect The Feet And Ankles When Wearing Lower Support Footwear While Hiking

Barefoot shoes, trail runners, and low-cut boots - all of these are very popular for hikers. While any of these options can be great, they come with a major drawback - they don't provide much foot and ankle support (compared to higher support boots). This can often lead to hikers experiencing foot and ankle issues when first introducing this lower support footwear.

Strength training can improve your natural stability and support of your feet and ankles, making lower support footwear much more comfortable and accessible for hikers.

#19: Strength Training Can Reduce Upper Body Soreness From Looking Down At The Trail All Day

Many hikers spend the majority of their hike looking at their feet (this is much more common on rough and rugged terrain).

Constantly looking down for hours can often lead to neck, upper back and lower back soreness for hikers.

Strengthening the muscles on the back of the body can significantly reduce this soreness.

#20: Strength Training Can Make Sand And Snow Hiking Much More Comfortable

Soft sand, snow, post-holing. These conditions place significantly extra strain on the body, and strength training makes them far easier to handle.
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Get Strong For Hiking And Backpacking

​Strength training can be SO beneficial for hikers. And hopefully this can be a great motivation to make the most of this type of training! 

And while I would never recommend strength training be the only method of training a hiker performs, if you want to be the best hiker you can be, it is an essential ingredient.

If you need help with this and want to see just how effective a personalised and specialised training program can be for your hiking, you can check out our online personal training for hikers here:

https://www.summitstrength.com.au/online.html

Yours in trekking,

Rowan