Loaded Pack Walking For Hikers

Loaded pack walking is an amazing method of training for hiking.

It is simple, accessible, and a really great way of developing specific hiking fitness and conditioning. I have almost all of my hikers do this at some point in their training.

However, when we are talking about loaded pack walking, there is one thing I need to make entirely clear.

Loaded pack walking is not a replacement for strength training.​

Let me tell you more:

There seems to be a trend in the hiking and fitness world where people like to claim that pack walking will bring the same benefits as strength training.

They say it will "strengthen your legs", "build bone density", and "build up your connective tissues to protect from injury". 

While there is some truth to those statements, it can all too often lead people to consider that loaded pack walking and strength training are interchangeable (and I have talked to many hikers recently who have this opinion)

Loaded pack walking adds extra load to the legs, bones, and connective tissues. And any time we overload the body in training, it will usually be forced to adapt and to improve.

But there is a BIG difference in load when it comes to strength training and pack walking.

In strength training, when we are trying to induce a 'strength stimulus,' we typically want to do exercises that will fatigue you after 10 repetitions or less.

Meaning, you choose a weight which you can't really do any more than 10 repetitions in a row, before needing a rest. 

(There is some variation and nuance here, but this is a simple rule of thumb to keep things simple).

In pack walking, even if we are carrying an uncomfortably heavy pack, we can take hundreds of steps before hitting major fatigue.


So, while this is still a challenge and can benefit the body in many ways, it doesn't fall into the same category as strength training.

This distinction may sound a bit pedantic, but if you want to get the best results from your training journey, it is important to understand.

I have talked to many hikers in recent months who have been doing loaded-pack walking to 'improve strength' but have not been doing strength training. 

This is unfortunate because while loaded-pack walking is great, you will get LOADS more benefits for your strength, injury prevention, and bone density if you also do more traditional strength training.

So what does this mean for you?

Well, just know, if you have heard about the benefits of strength or resistance training, loaded-pack walking shouldn't be considered the same thing.

As a hiker, I would put a loaded pack walking firmly in the category of 'cardio'. And strength training is considered its own thing.

So if you want to get the best benefits, try doing both! And that will ensure you are covering all your bases :)

Yours in trekking,

Rowan

P.S. Are you a hiker interested in learning more about strength training?

If so, you can grab our free 'Strength Training For Hikers Mini-Course' through the link below:

https://www.summitstrength.com.au/strength-mini-course.html