Best Ways for Stronger Hikes

By Amna Unfolded

Time on the trail is too valuable to spend getting fit while you’re out there. You can hike your way into shape, but if you start the season with a solid fitness base, you’ll enjoy every moment instead of gasping up steep climbs and rubbing sore shoulders at camp. These five expert-built workouts target your whole body, giving you the strength and endurance to feel good on every hike. Add them to your routine and get ready for your best hiking season yet.

1.0 Base Fitness: 11 Bodyweight Moves for Hikers

Simple moves like push-ups and squats without weights are an easy, low-risk way to start building strength. You don’t need any equipment or a gym membership, and these 11 exercises work all your major muscle groups.

Jumping Jacks: Raise your heart rate and warm up your full body with fast, rhythmic jumps.
Bodyweight Squats: Lower your hips back and down to build strong legs, quads, and glutes.
Push-Ups: Push your body from the floor to strengthen your chest, shoulders, and triceps.
Plank: Hold a straight body line on your elbows or hands to lock in core and back stability.
Lunges: Step forward or backward to tone your legs and improve overall balance.
Mountain Climbers: Drive your knees alternating in a plank pose to boost endurance and agility.
High Knees: March or run in place while lifting your knees high to burn calories quickly.
Glute Bridges: Lift your hips toward the ceiling from your back to activate your glutes and lower back.
Dumbbell Bent-Over Rows: Pull weights toward your torso to build upper back and lats strength.
Single-Leg Deadlifts: Hinge at your hips on one leg to target hamstrings and balance.
Burpees: Drop, push up, and jump to combine explosive cardio and full-body strength.

2.0 Cardio: 4 Ways to Build Strong Lungs Without Running

1. Swimming

How it works: Water adds hydrostatic pressure to your chest, forcing your respiratory muscles to work harder with every breath.
Benefit: It increases lung volume and oxygen efficiency while keeping your joints completely weightless.

2. Cycling

How it works: Sustained pedaling challenges your cardiovascular system and forces a steady, rhythmic breathing pattern.
Benefit: It builds your aerobic base and strengthens your heart and lungs without the high-impact pounding of the pavement.

3. Jump Rope (Skipping)

How it works: Quick, continuous rebounding requires rapid oxygen uptake and tight coordination between movement and breath.
Benefit: Just a short 10-minute session matches the cardiovascular and respiratory demand of a much longer jog.

4. Diaphragmatic (Belly) Breathing

How it works: Sit or lie down, place one hand on your belly, inhale slowly through your nose so your stomach rises, and exhale slowly through pursed lips.
Benefit: Daily practice expands full lung capacity and retrains your diaphragm to take deeper, more efficient breaths.

3.0 Legs: 6 Top Leg Workouts for Hiking Fitness

Your legs do most of the work on any backpacking trip. Choose the workout that matches your level, whether you’re just starting out or preparing your body for long, high-mileage days.

Step-Ups: Mimics climbing uphill while building quad, hamstring, and glute strength. Use a 10- to 16-inch box, drive through your front heel, and lower down slowly with control.
Romanian Deadlifts (RDLs): Strengthens your posterior chain (glutes, hamstrings, and lower back), which protects your lower back and drives power on ascents.
Bulgarian Split Squats: A single-leg powerhouse that fixes muscle imbalances, builds deep knee and hip stability, and trains you for uneven terrain.
Calf Raises: Targets the gastrocnemius and soleus muscles to support your ankles and knees, drastically reducing fatigue and sprains on steep or rocky paths.
Goblet Squats: A front-loaded compound lift that builds raw quad and glute strength while forcing your core to stay upright under load.
Walking Lunges: Builds unilateral leg strength and dynamic balance while elevating your heart rate to mimic rolling, multi-terrain trails.

5.0 Knees: 3 Exercises to Beat Knee Pain

Strength won’t help much if you get hurt, and knees are often a hiker’s weak spot. Strengthening the muscles around the joint lowers your risk of an injury that could end your trip or your season.

5.1 Straight Leg Raises

How to do it: Lie on your back with one knee bent and the other leg stretched out straight. Tighten your front thigh muscle, keep the leg completely straight, and lift it about 6 inches off the floor.
Reps: Hold for 5 seconds, then slowly lower. Do 2 to 3 sets of 10 repetitions per leg.
Benefit: Strengthens your quadriceps and hip flexors without putting direct weight or grinding stress on the knee joint.

5.2 Calf Stretches

How to do it: Stand facing a wall with your hands on it for support. Step one foot back, keep both heels flat on the floor with toes pointing forward, and gently bend your front knee while leaning into the wall.
Reps: Hold the stretch for 30 seconds, then switch legs. Repeat twice on each side.
Benefit: Relieves tight lower leg muscles that restrict full knee extension and place extra pressure on the joint.

5.3 Chair Squats (Half Squats)

How to do it: Stand just in front of a sturdy chair with your feet shoulder-width apart. Hinge your hips back and bend your knees slightly—as if you are about to sit down—keeping your chest up and weight in your heels. Lightly touch or hover just above the chair, then push back up to standing.
Reps: Perform 2 sets of 10 repetitions.
Benefit: Builds critical stability in the quads, hamstrings, and glutes to absorb daily impact.

4.0 Arms and Core: Upper Body Exercises for Backpackers

Arms aren’t usually top of mind for hikers, but a strong upper body helps you lift a heavy pack and keep your core steady under load. Moves ranging from deadlifts to dips build practical strength that keeps you comfortable and helps prevent injury on long trips.

Bent-Over Rows or TRX Rows: Build upper back and lat strength to stop slouching under a heavy load.
Overhead Press: Strengthens shoulders and triceps for pressing up on steep climbs and managing gear.
Push-Ups (Incline or Standard): Develops chest, front deltoids, and core stability for trail scrambles.
Farmer Carries: Improves grip strength, traps, and posture by walking with heavy dumbbells or a loaded backpack.
Y-T-W Raises: Target the rear deltoids and scapular stabilizers to prevent shoulder fatigue and tension.
Deadlifts: Reinforce the posterior chain to safely pick up and bear heavy pack weight.