Build Your Trail Legs: Strength Training Exercises Every Hiker Should Do
As someone who loves hitting the trails, I’ve learned that hiking is not just about the view at the top—it’s about having the strength and endurance to get there. As a NASM certified personal trainer, I know that being physically prepared makes all the difference on the trail. My hikes up Delta Lake in the Grand Tetons, Colchuck Lake in Washington, Lake Blanche Trail in Utah, and the rugged terrains of Alaska taught me one crucial lesson: being strong and well-prepared can make or break your adventure.
I’ve spent a lot of time figuring out the best strength training exercises that have not only improved my hiking performance but also helped me enjoy each step of the journey. Here are the key exercises that built my trail legs and how they’ve made a difference on some of my most challenging hikes.
1. Squats: The Foundation of Trail Strength
Why It’s Essential: Squats are a staple in my routine because they work the quads, hamstrings, glutes, and core—all crucial for powering through steep climbs. When I was hiking Delta Lake in the Grand Tetons, the intense elevation gain was relentless. Squats helped me push through each step, even when my legs were burning.
How to Do It:
Stand with your feet shoulder-width apart.
Lower your body as if sitting back into a chair, keeping your chest up and knees inline with your toes.
Push through your heels to return to the starting position.
Repeat for 3 sets of 15-20 reps.
Pro Tip: Gradually adding weight while keeping the reps high helps with both strength & endurance. I felt stronger and more stable, especially on those steep and rocky sections.
2. Lunges: Building Power and Balance
Why It’s Essential: Lunges are my go-to for developing leg strength and balance. On the Lake Blanche Trail in Utah, lunges paid off big time. The trail is steep, with uneven footing that constantly challenges your stability. Lunges helped me stay balanced, especially on those sections where every step matters.
How to Do It:
Stand tall and take a step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees.
Push off with your front foot to return to the starting position.
Alternate legs and repeat for 3 sets of 15 reps per leg.
Pro Tip: Perform lunges near a stable structure like a wall or railing for support if your balance is off. This helps maintain proper form and build stability, translating to better control on uneven trails.
3. Step-Ups: Master the Ascent
Why It’s Essential: Step-ups are the best exercise I’ve found for simulating those big steps up that are so common on steep trails. When I was hiking in Washington, the terrain was challenging, with plenty of elevation changes. Step-ups trained my legs to handle those constant ups and downs without feeling fatigued too quickly.
How to Do It:
Find a sturdy bench or step that’s about knee height.
Step up onto the bench with your right foot, pushing through your heel to lift your body up.
Step back down with your right foot, and repeat with your left.
Perform 3 sets of 20 reps per leg.
Pro Tip: I practiced with a weighted backpack to mimic the conditions of hiking with gear, which helped me adapt quickly when I was out on the trail.
4. Plank Variations: Core Stability for Balance
Why It’s Essential: Core strength is crucial for maintaining balance on uneven ground. While hiking the trails in Alaska, the unpredictable terrain kept me on my toes—literally. Planks, along with other core exercises have helped me stay balanced and steady, even on the trickiest rock scrambles.
How to Do It:
Start in a push-up position with your elbows directly under your shoulders.
Engage your core, keeping your body in a straight line from head to heels.
Hold for 30-60 seconds, rest, and repeat for 3 sets.
Pro Tip: Incorporating side planks into my routine made a noticeable difference, giving me the core stability needed to maneuver around sharp turns and unstable rocks.
5. Calf Raises: Strengthen Your Step
Why It’s Essential: Strong calves are crucial for powering uphill and controlling your descent, especially on steep and rocky trails. On the Colchuck Lake Trail, my calves were put to the test on the final ascent.
How to Do It:
Stand with your feet hip-width apart, and rise up onto your toes, lifting your heels off the ground.
Lower back down slowly and repeat for 3 sets of 15-20 reps.
Use a step or raised platform to perform these with a greater range of motion.
Pro Tip: I added single-leg calf raises to my training, which helped strengthen each leg individually, preparing me for those uneven steps that test your balance.
Conclusion
Strength training transformed how I approach hiking. It’s not just about reaching the top—it’s about having the confidence and physical readiness to enjoy the journey, no matter the challenges. These exercises have helped me tackle some of my favorite hikes, from the stunning blue waters of Delta Lake & Colchuck Lake to the breathtaking heights of Lake Blanche and the untamed beauty of Alaska.
If you’re gearing up for your next adventure, try incorporating these exercises into your routine. Your trail legs will thank you, and you’ll be ready to take on any challenge the trail throws your way.
