10 Best Hiking Exercises for Stamina, Strength, and Balance
A list of practical exercises to increase stamina and strength for hikers…
By utilizing a variety of compound weighted and bodyweight exercises, iso exercises (for balance), steady-state cardio, as well as HIIT/Tabata exercises, you can increase your stamina, strength, and balance for hiking. Building a well-rounded fitness routine that covers these areas will enable you to handle steep ascents, navigate uneven terrain, and hike for extended periods without fatigue. This article introduces you to some of the best exercises for hiking to prepare for your next adventure on the trails.
Points to Note When Training to Improve Strength, Stamina, and Balance for Hiking
When it comes to training to improve your hiking ability, there are a few important points to keep in mind to avoid injuries and ensure effectiveness.
- Training Intensity: The intensity of your workout should align with the difficulty level of your chosen hiking route. If you’re training for an intense hike, consider incorporating weighted exercises and more challenging movements to match the physical demands of your trail.
- Warm Up Properly: Warming up is essential before any workout as it increases blood flow, prepares muscles, and reduces the risk of injury. Spend at least 5–10 minutes doing dynamic stretches or light cardio to get your body ready for exercise.
- Stretch After Exercising: Stretching after a workout helps to reduce muscle stiffness, prevent injury, and enhance flexibility. Static stretching post-exercise allows your muscles to relax and aids in recovery.
- Don’t Overtrain: Overtraining can lead to fatigue, muscle strain, and decreased performance. Balance your training days with rest days to avoid burnout and let your body recover.
- Remember to Rest: Rest days are as important as training days because they allow muscles to repair and grow stronger. For most people, 1–2 rest days per week are ideal to prevent overuse injuries and maintain progress.
- Consider Using Trekking Poles: Trekking poles provide stability, reduce strain on the knees, and engage the upper body. They’re especially helpful on rough or steep terrain, offering added support and balance.
- Consult a Physician If You Have Prior or Persisting Injuries: If you have any pre-existing or ongoing injuries, consult a healthcare provider before starting a hiking training regimen. This ensures that your workouts are safe and tailored to avoid aggravating any injuries.
10 Most Best Hiking Exercises To Improve Stamina, Strength, and Balance
The following exercises are functional movements designed to improve your overall fitness for hiking, targeting strength, stamina, and balance. Here are 10 of the best hiking exercises that can help you perform better, walk for longer, and enjoy more challenging trails:
1. Reverse Lunge off Step with Knee Lift
This move builds leg strength, balance, and power.
- Stand on a step and take a large step backward into a lunge.
- Lower your back knee toward the ground, then drive the back knee up as you return to the starting position.
- Repeat on each side for a balanced workout.
2. Spinal Balance with Knee to Elbow Touch
This exercise works the core and stabilizing muscles for improved balance.
- Start on your hands and knees in a tabletop position.
- Extend your right arm and left leg, then bring your knee and elbow to touch under your body.
- Repeat on the other side to build core strength and balance.
3. Step-Ups/Weighted Step-Ups
Step-ups mimic the motion of climbing and are excellent for building leg and glute strength.
- Stand in front of a step or bench, holding weights if desired.
- Step up with one leg, then bring the other leg up to meet it.
- Step down with the same leg and repeat. Alternate legs to target each side equally.
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4. Kneeling Half Stand-Ups
This exercise improves strength and stability in your legs and hips.
- Start by kneeling on the floor, then step forward with one leg to rise to a standing position.
- Return to the kneeling position, alternating legs. This helps build functional strength for getting up and down during hikes.
5. Downward Facing Dog to High Plank
This yoga-inspired movement builds core and upper body strength.
- Begin in a downward-facing dog position.
- Shift forward to a high plank, engaging your core, then return to downward dog.
- This exercise strengthens your shoulders, arms, and core, which can help with carrying a backpack.
6. Glute Bridge
The glute bridge targets the glutes and hamstrings, providing stability for steep inclines.
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips, squeezing your glutes at the top, then lower back down.
- This exercise strengthens your lower body, essential for powering through uphill climbs.
7. Single Leg Squat off Step
Single-leg squats improve leg strength and balance, which are key for rough terrain.
- Stand on a step and extend one leg forward.
- Squat down on the standing leg, keeping your extended leg straight out.
- Return to the starting position and switch legs. This move builds balance and strengthens each leg individually.
8. Single Leg Deadlift
Single-leg deadlifts work the hamstrings, glutes, and core, enhancing stability.
- Stand on one leg with a slight bend in the knee.
- Hinge at the hips, lowering your torso and extending the opposite leg behind you.
- Return to standing and switch legs. This exercise improves balance and builds lower body strength.
9. Side Plank with Rotation
Side planks with rotation target your obliques and core stability.
- Start in a side plank, propped up on one elbow.
- Rotate your torso, bringing your top arm under your body, then return to the starting position.
- This exercise builds core strength, helping you maintain stability on uneven ground.
10. Curtsey Lunge with Knee Lift
This dynamic lunge variation enhances balance and strengthens the glutes and legs.
- Start by standing with your feet shoulder-width apart.
- Step one leg back diagonally into a curtsy lunge, then lift your knee up as you return to standing.
- Alternate legs to build strength and coordination for trail movement.
Cool Down Exercises
After completing your workout, cool down with stretches to improve flexibility and aid recovery.
- Pigeon Hip Opener: This stretch targets the hip flexors and glutes.
- Begin on all fours and bring one knee forward, angling it in front of you.
- Extend the opposite leg back and lean forward to deepen the stretch.
- Assisted Hamstring Stretch: This stretch relieves tension in the hamstrings.
- Sit on the floor and extend one leg out.
- Reach forward with your hands toward your foot, feeling the stretch in your hamstring.
Suggested 2 Month/8 Week Training Schedule to Prepare for Hiking
To gradually build strength, stamina, and balance for hiking, here’s a rough 8-week training outline:
- Strength Training: Two nonconsecutive days per week focusing on exercises from this list. Aim for 2–3 sets of 10–15 reps for each exercise.
- Cardio: Three nonconsecutive days of steady-state cardio, such as running, brisk walking, or cycling, for 30–45 minutes.
- Rest Days: Two rest days per week, allowing your muscles to recover and reduce the risk of injury.
- Weeks 7–8 Adjustments: Replace one cardio day with a long day hike (60+ minutes) wearing a loaded backpack to simulate real hiking conditions. Also, add a fourth workout day if possible.
- One to Two Days Before Your Hike: Rest completely, focusing on hydration, light stretching, and mental preparation.
In Conclusion
Training for hiking involves building a mix of stamina, strength, and balance to help you confidently tackle rugged trails and varied terrain. These exercises target the essential muscles and movements used in hiking, preparing your body for the demands of the trail. By following a consistent 8-week schedule, incorporating strength, cardio, and balance exercises, you’ll be well-prepared for your next hiking adventure.
Remember, the key to successful training is to listen to your body, prioritize rest, and gradually increase the intensity of your workouts. With the right preparation, you’ll be ready to enjoy the great outdoors, conquer new trails, and fully appreciate the beauty of hiking.
