How Hikers Over 50 Built Strength And Reduced Injuries On The Trail

1/6/2026

Discover real success stories from hikers over 50 who improved strength, mobility, and endurance with our online personal training programs — and saw amazing results on the hiking trail.

Training For Hiking Over 50: Summit Strength Reviews

"I successfully reached the summit of Kilimanjaro at age 68! Could not have done it without Summit Strength.

I did exactly what they asked me to do week after week and I made it. No injuries, no pain. Coped with altitude!

I would highly recommend them!

-Roz

"I had this loose plan about a solo backpacking trip and a summit of Mount Whitney with 2 women friends from work, who were 20yrs younger than me. I tried to organize a training schedule for myself, and quickly became overwhelmed - and to be honest- kind of panicked.

I contacted Rowan, and joined the Summit Strength team. Over the months that followed, I became someone I thought at my age was “gone for good and never coming back”. I will be 60 in 5 months, and I had become used to “losing things” - my youth, my physical beauty, my physical ability. I thought this was just the natural order of things. I had accepted this as the truth. I never thought that just sending that email back in March, I would start on the road to getting some of what I had lost back again.

I just can’t thank you enough Rowan and the team/family at Summit Strength."

- Lara

"I hired Summit Strength to to improve my fitness enough to enjoy an adventure weekend trip i had booked for December this year

Summit Strength provided an individualised program and support suited to achieving my specific goal, that factored in my current fitness levels, health issues, interests and abilities. The program was so simple and easy to follow with an incredible amount of education and support to ensure success. The app was a fantastic and simple way to follow the program and my coach was awesome in tweaking and changes I required.

My program was started after months of severe illness and surgery that left me only able to walk less than 2km, then was interrupted by further surgery and another bout of illness part way through. Because of this my progress was slow and every small moment I realised I could do something physical that had been impossible prior to starting was a highlight. From being able to balance on one leg again, stand up from a chair without needing to push myself up,  to jumping on the trampoline and playing on thr slip and slide with my grandkids on christmas day, they were all highlights.

The 4 day weekend adventure trip where I had the fitness and stamina to walk, hike, kayak for over 2 hours down a river, snorkel for over an hour, swim in the ocean, dive bomb off a pontoon, and enjoy every moment brought tears of joy.  I have so much gratitude for what the program had provided, both physically and the mindset changes to keep going on my fitness journey.

Absolutely 100% would recommend Summit Strength to others.  I would definitely work with them again, especially when I need more specific training for my hiking goals and longer hiking adventures."

- Stephanie

"I needed to prepare for an upcoming 3-week pack walk in Kakadu NP. I wanted to go feeling confident in my strength and fitness.

The training program was tailored taking my limitations into consideration. I had experienced knee pain at times and Rowan was able to assess that I needed to build strength and flexibility around that area. The exercises were all things I could achieve with my backyard fitness equipment set up and within the time I had available.

The experience was very positive. I really enjoyed using the online app to schedule my daily workouts and to see progress over the three months. Combined with the regular emails and podcasts I have learned so much that I'm now confident to keep working through little setbacks.

I would be very happy to work with Summit Strength again and would definitely recommend the program to others."

- Coleta

"My initial goal was to lose weight and regain hiking fitness after a prolonged illness. My training was specifically tailored to my level of fitness, and the one-on-one interaction made it so much easier to deal with the ups & downs of the daily routine.

After trying just about every other "fitness expert" on the web, I found they all based their training on the assumption we are all the same. Summit Strength is the only outfit to look at each customer as an individual with their own specific needs and ways of training that best suits their current situation, like when I broke my ankle and my whole training had to be put on hold and then altered to accommodate my rehabilitation. I can not praise Summit Strength enough for their service.

Without a doubt, if I or anyone else, was looking to get hiking fit for just general hikes or a specific challenge, there is none better to get you to that goal."

- Dennis

"My trip to Grand Tetons and Yellowstone was wonderful. Thanks to your training help I was able to ascend first 500+ feet, then 800+ ft, and gradually up 3,150ft to the mouth of Garnet Canyon at 8,885 feet (not bad for a Floridian). On top of this, I didn't suffer any knee pain throughout my trip!"

- Odalys

"I hired Summit Strength six months before doing the Tour Du Mont Blanc.

As a 66-year-old grandma who doesn't hike, I never thought it was possible to take on a difficult 107-mile trek in 10 days.

Without Rowan and his personalized plan for me, it would not have happened.
I returned successfully on Saturday, and it was an experience of a lifetime."
- Mary

"I am quite fit and exercise regularly but I wanted specific focus toward building strength and endurance in my legs in order to protect myself (particularly knees) after scrambles and on downhills. I also had never done any specific training for hiking / scrambling - I just went out and did the activity.

Rowan developed a specific program for me that dialed in certain facets that I had not pursued for scrambling. These include strengthening core, glutes, and the entire leg with focus on taking time during the lowering phase to simulate the repeated downhill portions of scrambles. In addition, he helped me build up my lactate tolerance and built strength while hiking using weighted hill repeats, as examples. So, very specific exercises that translate to hiking / scrambling.

Rowan offers tailored advice and is very responsive. Over several weeks I saw noticeable improvements in every exercise. For example, as someone with a history of knee injuries, I have always backed away from single leg squats and pistol squats. In 30+ years of lots of types of training, I can’t recall I ever did a pistol squat. Well, now I have - many times - and it was developed gradually over a series of weeks and I can tell that I am considerably stronger.

I would absolutely work with them again. I recommend Rowan wholeheartedly."

- Peter

"So, I’ve wanted to do the walk from Tathra Wharf to Merimbula Wharf since I began visiting here 5 years ago. I completed the 2 day walk this week.

It was also my first solo overnight pack walk.

To get to here and carry a pack would have been impossible without the support and program from Rowan and his team at Summit Strength.

Its tough but beautiful 28km walk with an overnight camp at Hobart Beach Camp ground. Carried all my gear: tent, sleeping bag food and 3ltrs water..etc.

Onwards to longer pack walks in the future !!!"

- Chris

"My initial goal was to get fit for hiking in general, as I have so many hikes that I want to do but feel I am not ready or fit enough.

It was soooo easy to work with Rowan, he will cater to any level of fitness, and make you feel welcome and important which makes you want to work harder. We started from scratch with small exercises that I now really feel the benefit from.

Would I work with him again? Yes Yes Yes, I plan to get back in touch before I tackle my next big, tall, high adventure!"

- Lesa

"At age 57 I decided to finally tackle a dream I’d had for over 40 years: to thru-hike the Ozark Highlands trail. I was woefully out of shape and, as Principal in a coaching/training business and Partner in a law firm, had no time to go to the gym. By the grace of God, I happened on a podcast that featured Rowan - this crazy Aussie who provided online training to people preparing for big adventures – and I figured I had nothing to lose. One conversation, a few short evaluation videos, and a website link later, and I was on my way.

Over the next 4 months or so, Rowan transformed me from a very soft, cloistered, executive into a backpacker capable of tackling the mountains I’d only dreamed of hiking. He provided me with workouts that I could do in my office, in innumerable hotel gyms and rooms, and on the stairs and sidewalks in the neighborhood surrounding my office.

Though “only” 165 miles, the OHT requires 25,000+ total feet of elevation gain & loss over that distance. Catastrophic equipment failure and poor calendar management (I didn’t give myself enough time before I had to return to work) meant I had to cut the trip short. But throughout the 85+ miles I walked, I can honestly say I never experienced a sore muscle or any form of injury. Think about that! A guy my age doing a solo walk through rugged country without any physical challenges whatsoever! I give all the credit to my friend Rowan without whom I could never have succeeded.

Outdoor adventure does not require the same type of physical fitness that your average trainer can provide. If you want to give yourself the best chance to succeed, engage with Rowan. He knows what he’s doing and he’s an awesome guy! "

- Chris

"Just wanted to say thank you. I didn't start hiking until my 50's and now at 59 am doing more hiking than ever before.

I have definitely seen a difference in my hiking strength and balance. A few weeks ago I was hiking in the Rocky Mountains (Colorado USA). The altitude was challenging, but my strength was good! Thanks again Rowan. And the app is great! Happy hiking everyone."

- Marta

"I first hired Summit Strength to help me successfully be able to hike in the Faroe Islands. Summit Strength provided a set of exercises to strengthen my body.

Summit Strength provided me with a specific set of exercises that targeted a set of needs for successfully hiking: balance, strength, and endurance. By giving a rotating group of exercises, different muscles are tested and developed. On top of this there was quick response to questions and issues and regular suggestions for adaptations and changes

I recommend Summit Strength for its focus on hiking versus some other activity. Quick response to questions and issues."

- Bruce

"I needed to prepare for a ~76 mile, over 4 days, beach walk from West Palm Beach to Miami. I had no concerns about the actual distance walking, it was more the carrying a pack and nutrition while walking.

Rowan put together a plan that had me doing strength training 3 days a week and walking with an ever increasing pack weight 2 times a week. I was also able to connect with the dietician on nutrition and it helped me to better understand how to fuel/hydrate my body for a 8 to 10 hour day of walking. Similar situation with the gear expert - he was able to help me come up with a solution to get the pack I had accomodate what turned out to be 36# of weight.

It was really great! I sincerely believe that had I not engaged Summit Strength I would not have been able to make it through the entire walk without feeling like I had been run over by a truck.

I would absolutely work with them again - in fact after my retirement in 14 months, I plan to do the Great Ocean Walk in Victoria, Australia and will need a refresher course of training to prepare me for that adventure!"

- Cathy

"Working with Rowan was great.

Initially, I was sceptical about online training, but Rowan makes the training program, delivery of it through the app and follow-up so customized to what you are trying to accomplish it that it just works. Easy to see the path to success, execute it and realize results.

The variety of exercise improved my strength and flexibility. I'm certain I'll use Rowan again in the future when preparing for a major trek."

- Greg

"I worked with Summit Strength to be able to have the strength, confidence and ability to do multi day hikes that include elevation.

It was exceedingly helpful to know specific ways to improve my mobility, strength and flexibility. My doc was impressed with my hip range of motion yesterday and I know my balance is way better.

I would definitely recommend them to others."

- Linda

"I have had a dream of doing some long distance backpacking but was struggling with knee pain and fatigue after a day! I knew I could do it but needed more training, not just any training but the right training.

That is exactly what I have gotten with Summit Strength, Rowan, his team and the community group. I started to see results within a few weeks, range of motion increased, no knee pain, ability to sustain 8-10 mile hikes and carry a weighted pack are only a few of the benefits.

12 weeks later, I am confident that by the time I set off on my first multi-day hike, I will do so knowing my body is prepared. I love that Rowan addresses not just the physical preparation but his program provides nutritional and mindset information. If you are serious about trekking, this program is worth every penny! Let’s go!"

- Janet

"Big kudos to the Summit Strength program and your help getting ready for this day of 4800 feet of ascent and 6600 feet of descent.

No issues with any pain ...and we did another 7.7 today and 16+ planned for tomorrow."

- Scott

"I started working with Summit Strength to kick start me back into workout mode.

My experience was smooth and slow. At my age and with my breast cancer history, I enjoyed exercising at a meaningful pace to give attention to the area I was working on.

My joints are always in pain from cancer treatment and getting a good workout in, without the pounding or running that I use to do when I was younger, allows me to get a workout that leaves me feeling energetic and strong. I was also worried about my calves getting bigger with all the reps I was performing in the calve raises, but I was pleasantly surprised to see the muscle definition in my calves after including those exercises in my routine. My ankles feel stronger too.

I was very pleased with the time and detail Rowan took to present me with exercises that made a difference in my leg strength and flexibility. I needed to strengthen the back of my legs for when I hike boulders and rocks, and after one month of doing the leg exercises, I was able to step up on a rock that was knee high, without having to sit up on the rock, then pull myself up.

Rowan's process in listening to my needs, visually identifying the areas I could improve my workouts in, and following up every time I had a question, was exactly what I needed to feel a part of my workout routines and learning how to keep this active lifestyle forever in my life."

- Jacqueline

"I hired Summit Strength to help improve my fitness in order to undertake an adventure trek

I cannot praise Summit Strength enough. My fitness and balance improved radically. I discovered I love loaded pack walks. Who knew?!?

I also discovered how much my balance had deteriorated in my 60s and that if I put the work in, it improves. I also loved getting quick responses to my questions and comments - and, in particular, the encouragement when I was suffering from a head cold. I learned a great deal about all sorts of things from how to pack my backpack to using my mind to overcome a block.

Absolutely I would recommend them to others. Of course, I had to do the training but it was really targeted to my abilities - I am 71 - and I improved significantly on all sorts of parameters. If you are wondering if you are 'too old' to trek, train with Rowan and Summit Training. You are NOT!"

- Katie

"I worked with Summit Strength in preparation for a Dolomites hike.

I was very happy with Rowan Smith. He was patient, the Program focuses on exactly what we need to physically and mentally prepare for.

On top of this there were lots of learning aids, thoughtful sets of exercises and periodic calls. The whole process was very complete and it was much appreciated."

- Steven

"I started working with Summit Strength to gain insight into climbing a mountain and to successfully achieve this as strong as possible.
Initially, they approach my challenge by understanding my limitations, my strengths and working on any current health issues.
Rowan was excellent to work with; he modified programs as required and encouraged training and community.
Would I work with them again? Yes, I will and I would highly recommend him again as he is well versed in hiking and climbing. Nutrition, exercise, altitude, strength development, and overnights are all discussed and open conversations happen frequently. "
- Loretta

"Highest of recommendations for Rowan and the Summit Strength Program. Rowan Smith's knowledge and experience resulted in a course that was manageable yet allowed me to experience real gains.

I have a fair amount of fitness knowledge and experience but none in hiking and the course Rowan outlined for me helped me quickly gain strength exactly where it was needed so that I could hike pain-free.

This was a huge help in daily life as well!

I experienced some health set-backs during my program (unrelated to hiking or the Summit Strength program) and Rowan adjusted my training program to suit my current needs while still allowing me to see not only a maintenance of my fitness but improvements in my general health and hiking health.

Highest of recommendations and well worth the money. I've seen real improvement long after my program was completed.

- Kay

"I first started working with Summit Strength to regain strength, mobility and fitness after injury. Initially, a thorough assessment was undertaken, information was collated about my concerns, habits, goals, current limitations, likes and dislikes and I was provided with a comprehensive report.

I feel the attention given was very personal and specific to me and my goals. This has been a fantastic experience. I feel I have been supported continually along my 12 week program. Access to Rowan and information is fantastic. The information provided to me by way of the education lessons, the private group, weekly chats etc has been exceptional. I have learned so much. I love using the App too. This is definitely not a cookie-cutter program.

Would I work with them again or recommend them to others? Without a doubt!"
- Deb

How Summit Strength Helps Hikers Over 50 Get Fit, Strong And Pain-Free For Their Adventures

At Summit Strength, we specialise in helping hikers over 50 get trail-ready with our personalised online training programs. Our proven approach has helped countless hikers achieve their strongest, healthiest shape in decades and enjoy their hiking with confidence and comfort.

How do we do this?

We provide specialised and personalised workout plans (building strength, fitness, balance, mobility and real-world hiking in a way which matches each individual's capabilities, preferences and goals).

We educate you on the topics which can dramatically improve your training and hiking (such as nutrition, recovery, pain and injury prevention, mental strength and mindset, gear strategies and much more).

We provide the support, coaching and accountability to keep you on track (though any challenges or roadblocks life throws at you).

If you are a hiker who is over 50, and you want to ensure that your body is feeling fit, strong and resilient for many, many hikes to come, we would love to chat with you.

To learn more about our Online Personal Training For Hikers, you can check it out here:

Online Personal Training For Hikes Over 50

Yours in trekking,

Rowan

"I contacted Rowan as I had seen some of his posts and I liked the idea of focussing on exercises specifically to help with knee strength. As I have got older, I have certainly felt the knee pain increasing especially on steep downhill walks. Time to do something about it!

I do a reasonable amount of bushwalking and also already do a few strength training sessions a week for all round general strength and fitness. So Rowan put together a program based on my doing a few extra sessions a week. The App was easy to follow and the short videos were very helpful.
When we realised the extra workload was becoming difficult to factor into my busy life, Rowan was very keen and helpful to find a way to get the work done. Ultimately we reduced the number of exercises and I use them before the other established training sessions I do.

I was very pleased with this outcome and can highly recommend the program. I am certainly benefiting from the more focussed exercises I am doing now. A win win!"

- Dee

"I hired Summit Strength to help prepare me to go on my first hiking vacation to Zion and Bryce National Parks.

The training started at my level of fitness, which was minimal and built on that to prepare me. I am 68 years old with a double knee replacements.

Every obstacle I met during training I communicated to Rowan and he adjusted my program to deal with it.

I would definitely recommend Rowan to anyone who needs to prepare for an upcoming trekking challenge."

- Mary Lu

"Thank you so much Rowan Smith and the Summit Strength team.

My hike on Isle Royal last month was the trip of a lifetime.  I was able to keep up with everyone and was 100% pain free.

I credit the success to the 12 week program.  Having had a motorcycle accident about half way through the course, I did experience a bit of a setback.  After a few weeks off for recovery, Rowan tailored the remainder of the course to accentuate recovery and get me back on track as well as adding the missed weeks on to the end.

To anyone considering Summit Strength, I have this to say:  Be honest about your current abilities. Then, do the workouts as assigned, follow the psychological and nutrition advise given, and you will  be amazed at your progress!"

- Matt

"I wanted to be more confident and stronger to hike without injuries, enjoy my hiking. I wanted to learn more techniques, strategies for coping on the trail. More importantly knowing what to do on the trail for any aliments that can crop up. Learning how the recover.

I am very happy with the support from the Summit community, knowledge about hiking lots of tips and tricks to learn.

I absolutely will be working with Summit Strength as I have more goals to achieve. I have enjoyed the path that Summit Strength has taken me on. I have much more to achieve."
- Cate

"I want to give a shout-out to Rowan Smith of Summit Strength. Thanks to Rowan, I am in better shape now than I've been in decades. (No small task when you're in your sixties!)

Rowan is an online trainer who helps people improve their hiking and trekking performance so they can enjoy their adventures more.

Did I mention he lives in Australia?! While it might seem that hiring an online trainer would be less effective than seeing someone in person, this was not the case. I sent him videos of me completing assessment exercises and he was able to design a thorough program that included training in endurance, strength, mobility, and balance. Instead of being confined to the gym, I was able to train outdoors and at home. Rowan updated my program regularly and was always available for consultation.

I was amazed at the difference that working with him made when I backpacked in Yosemite recently. An even greater gift, one that I expect to enhance my life both on and off the trail, is that I am now someone who actually enjoys fitness training and am motivated to continue. Thank you, Rowan. I am truly grateful for you and your guidance!"

- Tara

"I've done a lot of hiking in the last few years and I saw areas that I wanted to improve, such as my hiking speed and I thought I could hike more efficiently. So I think overall the goal was to learn how to use my energy more efficiently so I would be more refreshed at the end of a hike.

Initially, we did an evaluation of strength for different parts of my body and my balance to determine where I needed to work. Then a custom exercise program was designed to address weaknesses that were identified.

The exercise program is a journey. You feel like you are making steady progress. One day after being in the program for a couple of months I tried one of the exercises I couldn't do in the initial evaluation and I was able to do it. This was very rewarding and encouraging because all the work I had been putting into the program was beginning to pay off.

I want to continue to work with Summit Strength because I like the organization of the program. Initial evaluation, Identification of weaknesses, develop a program to address those weaknesses. The reward is you can actually see and feel the results."

- Roger

"I very much enjoyed your training program and I built up a lot of strength, skills and knowledge. I would highly recommend it as a unique program for hikers.

I would love to do it again at some point. In the meantime I will keep on with the knowledge and principles that I've learned from Summit Strength."

- Melanie

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Summit Strength is a personal training for hiking service created specifically to help hikers have the best chance of a safe, enjoyable and successful adventure.