Strength Training Tip For Hikers (If You Are Limited On Weights)

In this episode I share a simple training tip a hiker can use to squeeze a bit more out of their strength training (this is especially valuable for those who may not have access to many weights). 

Today, we are talking about how to get more out of your strength training when you do not have many weights available.

This comes up all the time - usually from hikers doing strength training at home.

A lot of people only have access to light dumbbells, resistance bands or bodyweight.

Which can definitely get you a long way!

But there usually comes a point where some exercises start to feel a bit 'too easy'.

And you think, what should I do to make this harder?

Normally, the easiest way to progress strength training is pretty obvious - you just add more weight!

E.g.

• You squat with a 10kg dumbell
• Then 12kg
• Then 15kg
• Etc

Nice and simple.

But if you don't have access to more weight, there is a very simple technique that can dramatically increase the intensity of the exercise.

It involves leveraging the 'mind muscle connection'.

And the idea is simple.

Instead of just going through the motions of the exercise, you intentionally 'squeeze' the muscles that should be working on every repetition.

Not just a little bit. But really put some intention into it.

You keep tension in the muscle the entire time.

Every rep. Up and down. For the entire set.

Let me give you a simple example.

Think about a bicep curl.

(Hikers probably do not need to do too many bicep curls, but it is an easy example.

Normally, someone might grab a dumbbell and just curl it up and down.

That works.

But if you want to get more out of it, try this instead.

• At the bottom of the movement, squeeze your bicep slightly so you can feel it turn on
• As you lift the dumbbell, squeeze the muscle harder and harder all the way up
• At the top: do not relax, keep the squeeze n
• As you lower the weight, keep squeezing the entire way down

And keep that constant tension every single repetition, until you've set it done.

If you do this properly, you will notice the exercise becomes dramatically harder.

You might normally do ten repetitions easily.

But when you really focus on squeezing the muscle, you may feel tired after four or five.

That is completely normal (and over time, you will get better at it).

You can apply this to any exercise...

When you are doing a squat, really concentrate on squeezing the quads and glutes...

When you are doing a glute bridge, try to keep tension in the glutes through the whole movement.

When you are doing a calf raise, really try to squeeze the calf.

Some exercises and muscles might feel a bit weird (or impossible) to squeeze.

But that is fine.

As long as you are 'thinking' about it, it will help. And the more you practice this, the easier and easier it gets to do (and the more you can get out of this technique).

Is this more effective for building strength than adding weight?

Probably not.

But if you are limited on weight and looking for a simple way to add more challenge, this can do the job!

So give it a go! And you might be surprised how much extra challenge it can bring :)

And if you are a hiker who is training at home and needs some direction on how to get the most out of your strength and conditioning, you can check out our online personal training for hikers here:

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

Yours in trekking,

Rowan ​