Strength Workout For Hikers

In this article I share a simple home strength workout a hiker can use to improve their comfort and performance for the trail.

This workout is short, effective and only requires a backpack and a mini-band for equipment. 

This is how you do it: 

Strength Workout For Hikers At Home 

The Benefits Of Strength Training For Hiking

Strength training is one of the best additions to a hikers training week. And it is something I advocate for for all hikers (no matter what age or experience). 

If done right, it can be amazing for:

• Reducing the risk of common hiking aches, pains and injuries
• Improving performance when hiking up or down steep hills or stairs
• Making heavy pack carrying more comfortable
• Increasing hiking speed
• And much, much more

The Workout

​The Workout

(See further down on this page for video examples of all exercises)

* Begin with by warming up for 5 minutes (you can do anything that will get the body moving and loosen any tight muscles)

1a) Poliquin step down x 10 reps each leg
1b) Single leg glute bridge x 10 reps each leg
1c) 3 point row x 15 reps each arm 
​​
*Repeat sequence 3 times with no rest between exercises

2a) Double legged calf raises x 20 
2b) Plank with hip flexor hold x 20-30 seconds each side 

*Repeat sequence 2 times with no rest between exercises 

This whole workout should take no more than 30 minutes. Keep each exercise slow, steady and controlled. And each time you do it, try to make things slightly more difficult for yourself (by adding some extra weight, repetitions or time to each exercise).

The Exercises 

This workout incorporates the following exercises: 

The Poliquin Step Down 

​This is a great exercise to help develop single leg quadricep strength. It can be very beneficial for those who struggle with knee pain while hiking downhill, and is a nice variation of the traditional step down for those who may have tight ankles. 

​

1. Set up a small plate or book on top of a step (so your heel is elevated)
2. Push hips back and feel some tension in the hamstrings and glutes and keep your weight in your heel (not your toe)
3. Keep the descent slow and controlled, ensuring the knee doesn't collapse inwards
4. As you push up, try to feel the glutes and inner part of the quad contract nice and tight at the top
   
   

*If this is too difficult, simply reduce the height of the step.
​**If it is too easy, start by increasing the step height or add some weight with a backpack or dumbbells 

Single Leg Glute Bridge

This exercise is great for developing strength through the glutes and hamstrings. It can be very beneficial for any hiker who struggles with knee or back pain, and as well as anyone who is looking to build general leg strength for the trail 

1. Lie on the floor and raise on leg into the air
2. Pushing your weight through your heel, push the hips to the sky and at the top of the movement take a moment to squeeze your glutes (bum) tight
3. Slowly lower to bottom

*If this is too difficult, you can do it with two legs on the ground
**If this is too easy, you can put a pack or weight accross your hips 

3 Point Row 

This is a great exercise to develop strength through the upper back. It can be particularly beneficial for any hiker who is carrying a pack (i.e. almost everyone!) and any one who is looking to build general upper body strength for using trekking poles, rock scrambling or climbing. 

1. Load up a pack with some weight, hold the pack in one hand and rest other hand on a bench/couch/chair/counter
2. Pull the hand holding the pack up to the armpit and squeeze the shoulder blade together at the top
3. Slowly lower
4. Repeat

*You can replace this exercise with a dumbbell if you have access to one
** To make this exercise easier/more difficult just adjust the weigh you use 

Pack Loaded Calf Raise 

This exercise is great for developing strength and endurance through the calves. This is useful for helping improve uphill hiking, and aiding support thorugh the feet, ankles and knees on the trail. 

​ 

1. Put a pack on your back
2. Start with your toes on the edge of a step/bench/plate
3. Drop heel to floor SLOWLY
4. Slight pause at bottom
5. Push up to your toes
6. Slight pause at top
7. Repeat

*You can wear shoes for this if it is more comfortable
*You can replace the pack with a dumbbell if preferable
* To adjust the difficult, just add/remove weight 

Plank Hip Flexor Hold

This exercise is a great progression from the traditional plank. It will work the abdominals (specifically what is known as 'anti-extension strength' and also the hip flexors. This is very beneficial for any hiker who struggles with lower back pain, who wants to improve pack carrying or who struggles with steep ascents. 

1. Start in plank position on hands
2. Squeeze abs and glutes on tight
3. Pull knee to chest and hold for for prescribed time
4. Return to start and repeat on opposite leg

*If this is too difficult, just do a normal plank (on your toes or knees) 

Tips To Get The Most Out Of this Workout 

Here are a few tips to help you get the most out of this workout:

• To get the most of any workout, we need to ensure that we progressively make it more difficult over time (and apply the principle of 'progressive overload). To learn more about this topic, you can check out this presentation: Progressive Overload For Hikers
  
  
• In isolation, one workout will only do so much for your strength. To learn how to create your own strength workouts for hiking, you can access our free strength training mini-course for hikers here: Getting Started With Strength Training For Hiking​​​

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