As a keen hiker, I like to spend as much time outdoors as possible, but I also use strength training to facilitate my outdoor activities. I’m Eryn, a qualified strength and conditioning coach with a special interest in running and women’s health. I’ve been working with clients over the last 9 years to help them achieve their strength and performance goals. Goals range from clients running a marathon to 100k endurance cycles and even preparing for hiking holidays and pilgrimages.

As well as being an avid hiker myself, I spend most weekends out on the trails and in the fells running. So, I understand the importance of strength training for outdoor endurance activities.

Why Should Hikers Strength Train?

Hiking is often more intense than everyday walking, one because you’re walking over a sustained period and two because it usually involves uphill and downhill sections that place additional stress on the musculoskeletal system.

The stronger your body is, the better it can withstand the sustained efforts of exercise. You’ll be able to use your muscles more efficiently to complete the session and therefore move better. Strength training also reduces fatigability. Meaning, you’ll be able to go further for longer periods of time without getting as tired.

The Best Gym Exercises for Hikers

Step Ups

Step ups align really well with a hiker’s programme because the movement is similar to that of climbing up a hill or mountain and works the same muscles. This is a compound lower body exercise that works the quadriceps, hamstrings and glutes. When you’re climbing, you’re basically doing several alternating step ups.

If you’re just starting out, begin with bodyweight step ups and use an exercise step for elevation. As you progress, you can hold dumbbells or a barbell and increase the height. Adding load will build lower body strength for climbing the hills over a sustained period.

• Stand facing a plyo box or Aerobic Step and place one foot on the box.

• Shift your weight into the foot on the box, push down as you lift your back foot off the ground and onto the box.

• Make sure your front foot stays firmly planted on the box throughout the movement and maintain a neutral spine.

• Once you’ve reached the top of the movement, smoothly lower the same leg back down towards the ground and repeat.

Barbell Hip Thrusts

Your gluteus maximus is the biggest muscle in your body and is the driving force to push you forward when you walk. Therefore having strong glutes is essential to get you up the hills on a hike, especially when other areas might begin to fatigue such as your quadriceps and calves.

• Sit on the floor and lean back onto a Hip Thrust Bench so it is resting in the middle of your back.

• Place the barbell over your hips, make sure you’re using a hip thrust pad for comfort.

• Hold onto the bar with both hands, brace your core and squeeze your glutes as you drive the weight upwards on your hips.

• Control the weight back down towards the floor and repeat the process.

Calf Raises

The calf muscles are often forgotten about in lower body training, but they are an important muscle group for hiking. When you walk, your gastrocnemius and soleus help to push you forward.

The calf muscles are also attached to your Achilles tendon. This is the tendon above your heel that helps you ‘spring’ when you walk and run. A strong Achilles tendon will make you more efficient when moving.

• Stand on an exercise step with your weight in the balls of your feet and heels off the edge of the step.

• Lift your heels up, squeezing your calf muscles and then lower your heels back down to step height.

Dumbbell Row

Although hiking is primarily a lower body workout, to be as efficient as possible, you want to maintain a good neutral posture throughout. When you start to fatigue, often your back begins to round and this can lead to aching in back and shoulders and reduce the effectiveness of your lower body muscles. This is why it’s also important to include some upper body training, in-particular back exercises that will help you to walk tall even when you’re tired.

• Hold onto a pair of Spinlock Dumbbells and hinge at your hips so that you’re in a bent over position. Keep a small bend in your knees, maintain a neutral spine and brace your core to hold the position.

• Extend your arms fully, then bend your elbows and pull the dumbbells towards your hips, squeezing your shoulder blades as you do so.

• Keep your neck in line with your spine and remember to row the weight towards your hips and not your chest to increase your range of motion. 

When planning your gym workouts, start light and focus on technique. If you’re a beginner the good news is that any form of strength training will be beneficial. As you get more confident, you can increase the weight as long as you maintain the correct form.

Incorporate these exercises into your gym routine so that you can build a strong and resilient body for climbing up the hills and enjoying your adventures.

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Tags: Equipment > Bars and Weight Plates ; Equipment > Dumbbells ; Equipment > Step ; Exercise Type > Strength