 Hiking is a sport for all ages, but as we get older, natural changes in strength, mobility, and endurance can affect hiking performance. When these age-related limitations are ignored, many hikers over 50 begin to struggle on the trail, or, in worst cases, reduce or give up hiking years earlier than necessary. To help, this guide shares a comprehensive training plan for hikers over 50, covering the key areas that can dramatically improve fitness, strength, mobility, and injury prevention. By focusing on age-specific hiking training, you can continue hiking confidently, comfortably, and safely for many years (or decades) to come. The Ultimate Training Guide For Hiking Over 50: Strength, Fitness, and Mobility Why Hiking Training Changes After Age 50 As we age, a range of things happen to our physical fitness and conditioning:
None of this is much fun! And the consequences of these changes can vary widely. On one end of the scale, these things can make the hiking we do a bit less enjoyable, as things feel harder and there are increased nerves/worry about things going wrong. On the other end of the scale, this can significantly affect our ability and safety to go out and do the type of hiking that we want. And as hiking is an activity most hikers want to continue with for the majority of their lives, this is something worth paying attention to. But the good news is, all of these issues can be mitigated with the right training and physical preparation. And it is perfectly possible to make dramatic changes to your strength, endurance, resilience, balance, stability and fitness - no matter what age you are. And that is what we are diving into today.  What Types Of Fitness Does A 50+ Hiker Need? There are numerous qualities of fitness a hiker wants to develop and improve to best perform and stay safe while hiking. The fundamental aspects of hiking fitness include:
On top of this, a hiker needs to be able to:
So when we are looking at training for hiking, there is quite a bit to consider! But while this may sound like A LOT when it is listed like this (and many hikers might be thinking right now "how am I supposed to fit this int my lfie?") - it is relatively easy to cover all of these aspects of fitness with a well structrued training program (without having your training turn into a full time job!). So let's talk through this: How To Train For Hiking Over 50 When looking at training for hiking over 50, there are a few areas I recommend putting some attention into:
We will break each one of these down: Hiking Training Hiking training involves you actually getting out on the trail and hiking! As much as other training is great, there is nothing else that can replicate the uneven, undulating and unpredictable nature of the trail. Your time out hiking is incredibly valuable for training and developing:
Common Mistakes When Looking At Hiking Training: The most common mistake I see from hikers over 50 with their hiking training is not having a plan. One of the biggest risk factors for pain, injury, and exhaustion while hiking is doing too much too soon and jumping into a hike you are not prepared for. In your 20s and 30s, you can usually get away with this. If you jump into a big hike you are not prepared for, it might be tough, and you might get a bit sore, but it isn't a big deal. Hikers over 50 don't have quite as much leeway here... And it is all too common for unprepared hikers to either have to pull off their adventure early or pull up with aches, pains and injuries which can linger for weeks (or months) after the hike. So putting a small amount of attention into planning out your hiking can go a long, long way. There are two common situations that will dictate how you might approach this:
Hiking Training For A Specific Trip If you have a specific hike you are training for, you want to be balancing out two factors:
In brief, this is how I like to approach this:
This may take a bit of trial and error to get right, but it can be a very effective way of making sure your hiking training is effective and safe. If you want a full tutorial on how to create a hiking training plan you can check out this video: How To Plan Your Training Hikes Hiking Training For Regular Hikers If you are a regular hiker and don't have a specific endpoint, you don't need to be quite as structured with this. However, you still want to put some guidelines in place to avoid making too big a jump in your hiking (to reduce the risk of pain and injury). A few general guidelines that can be useful here:
Hiking Training Tips For Hikes Over 50 A few key tips about hiking training, specifically for hikers over 50: 1) Fuel Properly So many hikers over 50 under-eat and under-fuel on their hikes. Yes, it is perfectly possible to get through pretty much any hike with barely eating (and many hikers do!). But not eating enough plays a major role in fatigue. If we don't fuel appropriately during hiking, we can run into the issues of:
All of which play a significant role in our physical performance, enjoyment and risk of accidents and injury while hiking. So paying attention to your fuelling while hiking is very valuable! Without going into too much detail here, a simple rule of thumb for hiking training is this: Aim to have a small snack (a bite or two is often enough) every hour or so while hiking (in between meals). These snacks should be:
The idea here is that the high carbohydrate will replenish our carbohydrate stores (which we use a lot while hiking) and the low fat/low protein/low fibre will ensure it is quick and easy to digest (and not sit in our stomach while we are hiking). Simple examples of this include:
2) Take Your Time When Changing Footwear A common cause of pain and injury for hikers over 50 comes from changing footwear while hiking. Not because the new footwear is 'bad' (and there is no one best type of shoe for hikers). But because any time we change the support levels of our footwear (e.g. we go from a high top boot to a trail runner, or from a zero drop shoe to a mid cut boot), our feet and lower limbs will work slightly differently. If we give the body time to get used to this change, it is not usually a problem. But most hikers don't respect this, and just jump right into what they were doing previously. If you are introducing new footwear, take 2-3 hikes where you reduce the length and/or pack weight you are using, and allow the lower limbs time to adjust. 3) Use Trekking Poles Trekking poles have amazing benefits for any hiker over 50 (and any hiker in general!) They can:
Common Questions And Answers About Hiking Training: Q: "What if I can't hike much (due to weather, location, scheduling, etc)" A: Just hike where you can, and do more 'hiking-specific cardio' (see below) in the weeks you can't hike. == Q:" I don't have any hills near me to hike on - but I am preparing for a hike with lots of elevation. What can I do?" A: In this case, just aim to still hit the target 'hours' of hiking in your training hikes on the flat ground, and then lean into some of the specific elevation sessions in the hiking-specific cardio section.  Hiking Specific Cardio For Hikers Over 50 Hiking-specific cardio means cardiovascular training, which develops relevant aspects of fitness for hiking. So instead of just going out for a swim or a run, we match our cardio training with sessions that will directly improve our hiking. These sessions can be great for:
A few simple examples of this hiking-specific cardio include:
Some people ask: "What is the difference between these sessions and hiking?" These sessions are typically shorter (e.g. 30-90 minutes at a time) and are done at home, around the local area or in the gym (so they are easy to fit into your week and don't need you to find a hiking trail). On top of that, because these sessions are shorter than our hiking, we can overload and challenge the body in specific ways (e.g. train our body to use a slightly heavier pack than what we actually use on the trail). I usually recommend hikers over 50 aim to fit in 1-2 of these sessions per week (depending on what they can fit into their schedule). Low-Impact Cardio Options for Hikers Over 50 One common problem many 50+ hikers encounter during training is sore feet. One of the main contributors to this is doing all of your training as walking-based sessions. (E.g. each week you might hike, and do some pack walking, and do some stair climbing, and do another walk etc). A great way to reduce the risk of sore feet (and other overuse injuries) while training is to mix up your cardio with 'off feet conditioning' (cardiovascular training done off your feet, such as cycling, elliptical, rowing, etc.). This can still be a fantastic way to develop relevant fitness for hiking, but give the feet a bit of a break. A few simple examples of this can be:
You don't want to do all your cardio training off feet (as we still need to prepare the feet and lower limbs for hiking), but doing some of it like this can be a great way to manage load. Hiking Specific Conditioning Extra Tips: Beyond developing your fitness and endurance, these sessions can be a great opportunity to get some regular practice of hiking-specific skills (off the trail). A few simple examples of this include:
Common Questions And Answers About Hiking Specific Conditioning: Q: "Is swimming good training for hiking?" A: Swimming can be a nice 'off feet' conditioning option for hikers. It can be great to do long, steady-state workouts or for intervals. You don't want to do all your cardio training as swimming - but it can be a great way to complemen your walking and hiking based sessions. == Q: "Should I be running to help my fitness for hiking?" A: I do not recommend running as training for most hikers over 50. Why? If you are a regular, experienced runner, this can be a great way to develop aerobic fitness. However, if you haven't run in many years, it is so common for hikers to pick up aches, pains and injuries trying to get started again. It is perfectly possible to get incredibly hiking fit without doing a minute of running. == Q: "What about High Intensity Interval Training (HIIT)?" A: I am not a big fan of HIIT for hikers over 50. Why? HIIT (the way it is done in most gyms, classes and bootcamps) does not develop particularly relevant qualities of fitness for hiking (e.g. hiking is a low-intensity, aerobic sport, and HIIT, by definition, focuses on high-intensity, anaerobic training). On top of this, HIIT sessions have a tendency to overload and overuse high-impact exercises such as box jumps, burpees and squat jumps - all of which can put a 50+ hiker at a higher risk of aches and pains.  Strength Training For Hikers Over 50 Strength training can be incredibly beneficial for any 50+ hikers. If done well, it can.
Every hiker who is over 50 (and every hiker in general) should be doing strength training in their week. However, to get the best benefits of strength training for hiking, it goes beyond doing a few random exercises or workouts here and there... Common Mistakes From Hikers Over 50 With Their Strength Training 1) Not Training The Body In Balance Squats, step-ups and lunges. Probably the three most popular exercises for hikers. These are all great exercises, BUT they all have one thing in common - they all predominantly train the same area of the body (the quadriceps). To get the most out of strength training, and give your body the best chance of avoiding aches, pains and injuries, we want to train the body as a whole (and not just concentrate on one or two areas). A good rule of thumb is that for every exercise we do for the front of the legs (e.g. squats, step-ups, lunges, step-downs), we do an exercise for the back of the legs (e.g. glute bridge, single-leg deadlift, good morning). The same goes for the upper body. 2) Starting With Lunges One of the most commonly recommended strength exercises for hikers is lunges. And without a doubt, they can be a great exercise for hikers! However, one thing many people miss is that lunges are not a beginner's exercise. And if you are new to strength training (or haven't done it in a while) and jump right into lunges, it is very easy, often to pull up with aches and pains (or just feel they are too hard and you get a bit defeated). If you are starting strength training as a 50+ hiker, you want to ensure you are choosing exercises that are appropriate for you, your current levels of strength and your training history. 3) Doing The Same Exercises And Workouts Over And Over When doing strength training (and any other type of training), the body gets used to things relatively quickly. And if we keep on doing the same exercises/workouts for weeks and months in a row (with no change), the body won't have any reason to improve. So to ensure we are actually developing our strength, endurance, and resilience, we want to progressively add more challenge over time to give the body the stimulus it needs to adapt and improve. To get the best benefit of strength training, a hiker wants to follow a program that:
Going into the ins and outs of building an effective strength program is a bit beyond this article, but if you want to learn about this topic, you can check out our free 'Getting Started With Strength Training For Hiking' mini-course. In this course, you will learn:
To sign up for this free mini-course, you can go here: Strength Training For Hikers Mini-Course. Beyond the mini-course, for quick reference, I want to share with you a few great exercises you can consider. Some of the best strength exercises for hiking after age 50 include: Step Down A great exercise to develop single-leg strength and control in the quadrants and glutes. Very beneficial for any hiker who struggles with knee or hip pain, or who feels unstable on steep descents or steps. Instructions:
*If this is to easy, use a higher step. If this is too difficult use one or two trekking poles for balance. Assisted Single Leg Dealift A great exercise to develop strength and endurance through the hamstrings and the glutes (as well as challenge ankle stability). Using some assistance can be a great aid if you struggle with balance from a full single-leg deadlift. Instructions:
*You should feel this in the hamstrings and glutes on the leg on the floor *Hold onto the pole as much as you need, but as little as possible. *If this is too easy, hold a weight in your spare hand. If this is too difficult, try doing a version with two legs on the floor like a 'good morning'. Calf Raises Instructions:
*You can do this barefoot or with shoes - whatever is more comfortable. *If this is too easy, try on one foot at a time or use heavier weight. If this is too difficult, try it as bodyweight or from the floor. Hip Flexor March If you are a hiker over 50 who is specifically worried about falls, the hip flexor march can be a nice addition. It can build strength and endurance through the hip flexors, which can reduce the likelihood of premature fatigue in this area, and reduce the risk of trips, stumbles and falls. While this isn't a 'fundamental' strength exercise like the other examples above, this can be a great addition to a program for any 50 plus hiker. Instructions:
*You should feel this exercise in the front of the hips * If this is too easy, use a thicker band. Strength Training Tips For Hikes Over 50 A few key tips about strength training, specifically for hikers over 50: 1) Use Full Body Workouts A common approach in the fitness industry for strength training is to split up their training days into specific body parts. For example, people will have a 'leg day' and a 'chest day' and a 'back day', etc. This is fine if you are a bodybuilder or purely looking to build muscle, but it is not an approach I recommend to hikers over 50. This approach to strength training is very time-consuming, and the volume of work on each body part is unnecessary. Instead, I recommend hikers over 50 use full body workouts, where in each workout they do a small amount of:
2) Don't Push Through Pain Strength training should not be causing you pain. If an exercise is painful, you want to change it to an option that is more comfortable. In this situation, you could change it to a different type of exercise which works the same muscles (for example, lunges, split squats, step downs, step ups, leg press and squats all work the same muscles - so you can find an option which works for you). Or, you can adjust the exercise you are doing to make it slightly easier and more comfortable (for example, if a step up causes you pain, you could try using a lower box or change the angle of the movement to a lateral step up). 3) Pair Floor-Based And Standing Exercises (If Needed) One issue many hikers over 50 struggle with during strength training is getting lightheaded or dizzy when they are switching between exercises, lying on the floor and standing. If this is you, a good rule of thumb is to try to structure your workouts so you do all your floor-based exercises together and all your standing exercises together (and reduce the number of times you are going through that posture change). Common Questions And Answers About Strength Training Q: "Do I need to go to the gym for strength training?" A: No. If you enjoy the gym environment, this can be a great option for developing strength (as it will give you lots of options for equipment). If you do not like gyms, then it is perfectly possible to see incredible improvements in strength and endurance from training at home. We have many of our hikers doing strength training at home using bodyweight, bands or backpacks (or any other equipment they might have lying around) to great effect. == Q: "Do I need to lift heavy weights to improve strength?" A: No. Strength training is about providing challenge and resistance to the muscles. If you have a large training history or are already quite strong, it might be necessary to lift heavy weights. But if not, you can still see great improvements in strength and endurance without using particularly heavy weights (you just need to ensure you are giving enough challenge to the body). See the strength training mini-course for more direction on how to find the right intensity for your strength training for hiking. == Q: "I heard pilates is good for strength. Is that true?" A: Pilates is a great method of training. And if you enjoy these sessions, they can be a great addition to your week. But they are not a replacement for strength training. And if you want the best benefits from this type of training, make sure you are doing some traditional strength development in your week. === Q: "I walk with a heavy backpack. Does that count as strength training?" A: No. No matter how heavy your pack is, it will never count as strength training (it is great for many reasons, but not a replacement for strength training). If you are a hiker who wants to see the benefits of strength development, make sure you are doing some proper strength training in your week.  Balance Training For Hikers Over 50 Hiking will regularly expose us to uneven, unpredictable and slippery terrain. Common examples of this include:
In any of these situations, if we do not have the necessary balance and stability to react and compensate for these challenges, it can lead to trips, stumbles and falls. For a 50+ hiker, who commonly will have reduced reaction time (so it is harder to 'catch' yourself on a bad step) and/or bone density (so you are more likely to have a serious issue during a fall), this is something we want to minimise as much as possible. So it can be very valuable for any hiker over 50 to put some attention into improving balance. At the most basic level, following a well-structured strength training program can make a dramatic difference to your balance and stability while hiking (so even more reason to take strength training seriously!). But beyond that, many hikers are interested in doing some extra, specific balance training as well. So let's explore that: Common Mistakes With Balance Training For 50+ Hikers Getting Too Complicated With Exercises All too often, I see hikers being recommended fancy balance exercises that involve complicated movements and intricate instructions. Balance training doesn't have to be complicated. If you look at a balance exercise and think, 'How am I ever going to do that?', it is probably unnecessary. The same goes for buying equipment. You don't need to spend money on fancy balance beams, balls or anything like that. These things are very well marketed (so a lot of hikers may have them lying around the house already), but they are not necessary. Turning Every Strength Exercise Into A Balance Exercise Hikers are commonly recommended to do regular strength exercises (such as squats, step-ups, lunges) and to 'challenge their balance' by doing them on a Bosu ball, Swiss ball, stability disk, or other 'unstable surface'. This is not a great idea. Using these unstable tools will definitely add an extra balance challenge to those exercises, but they will significantly reduce the force you can produce through your muscles. Meaning, it will reduce your ability to challenge the muscles effectively and limit your development of strength and endurance (which are the main priorities of these types of exercises). If you want to do balance training, that is great! But it is typically best to separate your strength and balance exercises (so you can get the best benefits from both types of training). Balance Exercises For 50+ Hikers I believe the best balance exercises for seniors over 50 are simple. This is a simple progression of balance exercises that I have used to great effect with my hikers. Start from the top, and do the exercise a few times a week. Once you can do about 40 seconds of the exercise (without wobbling all over the place), move to the next exercise.
Once you have mastered these basics, you can move into some more 'advanced' balance exercises such as: Common Questions And Answers About Balance Training Q: "How often should older hikers do balance training?" A: The way I like to train balance for older hikers is lots of small doses through the week (rather than doing dedicated longer balance training sessions). I recommend hikers slide them into their other workouts and in parts of their everyday life. In workouts, this might involve doing a balance exercise in your warm-ups and in your rest periods during your strength training. In everyday life, this might involve doing an exercise while brushing your teeth, or while waiting for the kettle to boil or while waiting for the bus. Typically, the more exposure to balance training, the better (as long as it is not detracting from time spent on other areas of training). == Q: "Should I train balance while wearing my hiking boots or pack?" A: A general rule of thumb, for any 'specific' balance exercises (like those listed above), is that it is best to do them barefoot (if possible and comfortable) or in whatever shoes you are training in. And then make sure you are getting exposure to your hiking boots/shoes and your pack in other parts of your training (e.g. loaded pack walking, stair/hill sessions and your actual hiking). == Q: "What are some other hiking-specific balance training ideas?" A: Beyond the above exercises, there are a number of things a hiker can do that are a bit more 'specific' to hiking (e.g. replicate more closely hiking itself). A few good examples of this include:
Any of those options is a nice way of complementing any specific balance exercises you train. Want to learn more about improving balance for hiking? Check out this video: How To Improve Balance For Hiking.  Mobility And Flexibility Training For Hikers Over 50 Mobility and flexibility are the joints' ability to move through their full range of motion. As we age, these will decrease. While this is a natural consequence of aging, it can have a few consequences for an older hiker. Decreased mobility and flexibility can:
The good news is, it is perfectly possible to improve our mobility and flexibility at any age. We can do this through some dedicated mobility training. Mobility training doesn't have to be complicated. It involves doing specific movements or stretches to challenge our joints and muscles' range of motion, and keep them moving happily and freely. Some of the best stretches for hikers over 50 include: The Knee To Wall Stretch This stretch is fantastic for improving the range of motion through the ankles. This can be incredibly beneficial for any hiker who struggles with foot or knee pain while hiking and if you are expecting any elevation gain or loss. Instructions:
*You should feel this stretch in the back of the calf on the front leg. **If this is uncomfortable on the knees, you can do a calf stretch instead Hip Flexor Stretch With Overhead Reach This is a great stretch for hikers to mobilise the front of the hips. Very valuable for any hiker who struggles with lower back or knee discomfort, or for those who just get tight hips from sitting all day. Instructions:
Glute Mobilisation A great stretch to mobilise the piriformis (a small muscle in the hips). This can be very beneficial for any hiker who struggles with lower back or knee discomfort, or for those who are warming up for a day of heavy pack carrying or lots of elevation change. Instructions:
Common Questions And Answers About Mobility Training For Hikers Q: "How often should hikers do mobility training?" A: Similar to balance training, I like my hikers to aim for many small 'doses' of mobility through the week (as opposed to doing one or two long sessions of stretches). I usually recommend my hikers do this:
== Q: "When should hikers avoid certain mobility exercises?" A: If anything causes you pain, then stop. That is the simplest rule of thumb. == Q: "Is yoga good for mobility or flexibility for hiking?" A: Yes, absolutely. This can be a great option for a hiker if you enjoy them and find a class/practice that works for you. The only drawback to this is that you cannot choose what areas to specifically work on (if you are doing a class), but it is easy enough to complement this with your own exercises in the week. If you want more examples and information on stretching for hiking, check out this article: The Best Stretches For Hikers.  Should Hikers Over 50 Focus On Losing Weight? A weird piece of training advice that often gets told to 50+ hikers is that when training for a hike, they should:
While technically, if you are carrying some extra body fat, and if you reduce this, it might make some things easier on the trail... But even so, I do not typically recommend that hikers over 50 worry about weight loss. Why? Weight loss is easier said than done. And most people who are carrying a bit of extra weight have attempted weight loss journeys in the past. And invested a lot of time, effort and self-worth into changing their weight. Some see the results they want. Many don't (especially over the long term). And many hikers have very negative experiences and associations with trying to lose weight. On top of this, it is perfectly possible to completely transform your hiking experience without losing a single gram of weight. How? By building up your fitness, strength and resilience and improving your physical capabilities for hiking. You can see dramatic results with the right training (in a way that can be MUCH more enjoyable than struggling through a weight-loss journey). The only time I would recommend hikers over 50 worry about weight loss is if:
Want to read some real-world success stories from hikers who have done this type of training?  Creating a Sustainable Training Plan for Hiking Over 50 So with all of this being said, many hikers might be thinking right now: "Ok, this all makes sense. But how am I supposed to fit this all into a week? In a way that is sustainable and realistic?" Well, to give some clarity, here is a simple weekly plan that can work:
Very simple, but it covers all your bases! So take this a step further, here is how this could look over a 12-week training plan: Example 12 Week Training Plan For Hikers Over 50 Week 1-4: Hiking Hitting the trail with a light pack. Each week, alternating between adding some extra hiking time or pack weight. Example:
Strength 2x full body workouts each week - covering lower and upper body strength exercises, balance and mobility. Each week you do the same exercises, but try to add some more weight, reps or time to each exercise. Loaded Pack Walking Walking around the local area with a loaded pack. Each week, add a small amount of pack weight. Cycling Slow, steady state and low intensity session to do on a stationary bike or a bike outdoors. Each week, add a small amount of extra time to the cycling. Stretching/Mobility A short session with a few simple stretches. Each week, you do the same session and just try to get a little bit further with each stretch. Week 5-8: Hiking Each week, continue to either add some extra hiking time or pack weight. Example:
Strength In this phase, stick with the 2x full-body workouts, but make the exercises slightly harder. For example:
Hill Climbing In this phase, the loaded pack walking could progress to a hill climbing session, where you find a local hill and climb up and down for a set period of time. Each week, you can add a bit of extra climbing time or add some pack weight. Bike Intervals In this phase, the cycling could change to an interval session. Where you do periods of quicker cycling interspersed with 'rest periods' of slower cycling. An example of this could be:
Stretching/Mobility In this phase, you could choose some slightly different stretches for your routine. Week 9-12: Hiking: Each week, continue to either add some extra hiking time or pack weight. Example:
In this phase, you continue with the 2x full-body workouts but make the exercises slightly harder again. For example:
Stair Climbing In this phase, hill climbing could change to a stair climbing session - where you find a local set of stairs and climb up and down for a set period of time. Each week, you can add a bit of extra climbing time or add some pack weight. Cycling Intervals In this phase, the intervals could get a bit shorter and quicker (so you can challenge the body with a bit of extra intensity). An example of this could be:
Stretching/Mobility In this phase, you could choose some slightly different stretches for your routine. === Training Plan Example Summary As you can see, this plan follows a simple progression, slowly building up and adding more challenge (in a way which is gradual, sustainable and effective). While this particular example would never be a good fit for every 50+ hiker (as there are dozens of individual factors that affect how a plan is personalised to anyone), hopefully, this gives you a bit of a visual on how these training ideas may look in action.  Online Training For 50+ Hikers
Hiking over 50 requires a bit more thought, attention and preparation than in your 20s, 30s or 40s. But if you do the right things with your training and physical preparation, you can ensure that you are hiking confidently and comfortably for a long, long time to come. And if you need help with this, and are interested in seeing what a personalised training plan can do for your hiking, you can learn more about our online personal training for hikers here: Online Personal Training For Hikers Over 50 Yours in trekking, Rowan Comments are closed.
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AuthorRowan is an online personal trainer who specialises in training for hiking and mountaineering. He helps get them fit, strong and resilient so they can conquer every adventure. Archives
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