By Marnie Kunz,
Certified trainer and run coach

Training for hiking will prepare you to have the best outdoor adventures. Whether you’re new to hiking or an experienced trekker, building your endurance and fitness level will help you enjoy your hikes and minimize your risk of injuries. As a trainer and hiking enthusiast, I wanted to share my top tips and offer a sample hiking plan to help you boost your fitness level and prepare for great hiking experiences. Whether you’re planning to do a short day hike or an extended trip, this hiking training program can be personalized to suit your fitness level.

Related: Hiking Guide for Beginners

Beginners Home Workout Sample Program - No Equipment

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How Fit Do You Need to Be for Hiking?

Hiking requires endurance, strength, and balance. With incredible views and natural settings, people sometimes forget that hiking is an exercise and can be physically demanding, especially in high elevations or for long periods of time.

Before you start training, assess your fitness level. If you normally walk or run a lot, you probably have a high daily step count (in the 8,000 to 10,000 range). This will give you a good fitness base to begin. If you’re used to a more sedentary lifestyle, then you’ll need to build your cardiovascular fitness level.

The best way to build your cardiovascular endurance is to gradually increase your daily step count and walking time. If you’re a beginner, add 20-minute walks to your daily routine to start boosting your endurance. Try our free 30-Day Walking Challenge to increase your stamina incrementally with a guided walking plan.

Your Personalized Hiking Training Plan

To begin training for hiking, block out time in your schedule for your workouts. This hiking training program includes cardio exercises to build your stamina, strength training for power, and some balance and flexibility exercises to reduce your risk of falls and injuries.

I am including training options for different levels of fitness so you can personalize your program. For the more advanced hikers, you’ll need to put more time on your calendar for a weekly long hike. You’ll also want to have some dumbbells or weights on hand for strength training exercises if you want to add intensity to the strength workouts. For beginners, body weight exercises are the best way to start.

Cardio Training for Hiking Endurance

Hiking is essentially walking on uneven terrain in natural settings. Sometimes you’ll have a lot of obstacles, such as hills, high elevation, or harsh weather like wind, snow, or extreme heat. Having a strong cardio fitness base will help you enjoy your hikes without getting winded and feeling overly fatigued. Cardio exercises such as walking, running, swimming, climbing, or cycling offer excellent training for hiking.

Here is a sample weekly cardio training plan for beginners:

Walk for 20 minutes at a brisk pace on relatively even terrain (a sidewalk, treadmill, track, etc). Do this three times per week.
Climb on stairs, up hills, or on a stair climber for 20 minutes once per week. This will help prepare you for the challenge of hiking up hills.
Cross training. Do one 30-minute cardio cross-training activity per week. This can be swimming, biking, running, or dancing.

Here is a sample cardio training plan for intermediate to advanced hikers:

Walk for 35 minutes at a brisk pace (on trails if possible). Walk at a brisk pace. Do this endurance training three times per week.
Hill Walking. This is the most specific cardio training you can do for hiking. Find a local park with hills or use a treadmill and adjust the incline to 5 to 10 percent. Start with moderate inclines and gradually increase the steepness. Wear your hiking boots and a weighted backpack to simulate real hiking conditions.
Climb on stairs or a stair climber for 40 minutes once per week.
Cross training. Do one 45-minute cardio cross-training activity per week. This can be swimming, cycling, running, or dancing.

Related: Best Dog Breeds for Hiking

Strength Training for Hiking Power

Hiking requires strong lower body muscles and core power to keep you balanced and pushing forward on the trails. Strengthening your full body with special attention to your lower body muscles is the best way to improve your strength and stability for hiking. Your quads, glutes, hamstrings, and calves give you power for hiking and help carry you through challenging terrain while your core, back, and upper body muscles work together to keep you stable and prevent falls.

Try these bodyweight strength exercises for beginners to get started:

Squats - 10 reps
Side lunges - 10 reps
Push-ups - 10 reps
Planks. Hold for 20 seconds.
Side planks. Hold for 15 seconds.
Seated dips - 10 reps
Calf raises - 10 reps

Do three sets of this circuit for a full-body strength training session. Add two strength workouts to your weekly workouts to improve your muscle strength and power for hiking.

Do these strength exercises for intermediate hikers if you are past the beginner’s phase:

Squats with dumbbells or a barbell - 10 reps
Deadlifts with dumbbells or a barbell - 10 reps
Side lunges with dumbbells - 10 reps
Chest press with a barbell or dumbbells- 10 reps
Shoulder press with dumbbells - 10 reps
Single-arm bent over rows with a dumbbell - 10 reps
Planks - Hold for 30 to 60 seconds.
Side planks - Hold for 30 seconds.

Do three sets of each exercise for a full-body strength training session. Do at least two strength training sessions per week for your hiking training program.

Flexibility and Mobility for Hiking

Flexibility and mobility are essential for hikers of all levels. Having good flexibility and mobility improves your body’s ability to move efficiently, helping you to have an injury-free hiking experience.

Try these dynamic stretches to prepare your body for better hiking:

Leg Swings (Side to Side):

Purpose: Open up your hips and inner and outer thighs.
How to: Facing a wall or tree, swing one leg across your body and out to the side. Keep the movement controlled and avoid forcing it. Repeat 10 times per leg.

Hip Circles:

Purpose: Improve hip mobility and range of motion.
How to: Stand with your feet shoulder-width apart, hands on hips. Lift one leg, keeping the knee bent, and circle it outwards and around. Repeat 10 times per leg, then switch directions.

Torso Twists:

Purpose: Warm up the core and improve your spinal mobility.
How to: Stand with your feet shoulder-width apart, arms at your sides. Twist your torso from side to side, keeping your hips stable. Repeat 10 times per side.

Arm Circles:

Purpose: Loosen up your shoulders and improve your upper body mobility.
How to: Stand with arms outstretched to the sides. Make small circles with your arms, gradually increasing the size of the circles. Repeat 10 times forward and backward.

Walking Lunges with a Twist:

Purpose: Works your legs, glutes, and core muscles while improving your balance and coordination.
How to: Step forward into a lunge, then twist your torso towards the front leg. Return to standing and repeat on the other side. Repeat 10 times per leg.

Try these mobility exercises to improve your hiking abilities and reduce your risk of falls and injuries:

Ankle Rotations:

Purpose: Improve ankle flexibility and stability, crucial for navigating uneven terrain.
How to: Sit or stand with one foot slightly elevated. Rotate your ankle clockwise and counterclockwise, doing 10 rotations in each direction.

Calf Raises:

Purpose: Strengthens calves and improves ankle mobility.
How to: Stand with your feet shoulder-width apart. Raise up onto the balls of your feet, then slowly lower back down. Repeat 15 to 20 times.

Knee Bends:

Purpose: Improve knee flexibility and range of motion.
How to: Stand with your feet shoulder-width apart. Bend your knees slightly, keeping your back straight and your weight on your heels. Repeat 15 to 20 times.

Hip Flexor Stretch:

Purpose: Improves hip flexibility, essential for uphill hiking and stepping over obstacles.
How to: Kneel on one knee, with the other foot flat on the ground in front of you. Lean forward, feeling a stretch in the front of your hip. Hold for 30 seconds and repeat on the other side.

Cat-Cow:

Purpose: Improves spinal mobility and flexibility.
How to: Start on your hands and knees. As you inhale, drop your belly and look up (cow pose). As you exhale, round your spine and tuck your chin (cat pose). Repeat 10 times.

Balance Training for Hiking Stability

Balance training will help prepare your body for navigating uneven trails and carrying a pack without falling. When you hike, you may encounter rocks, roots, loose gravel, and changes in elevation, all of which challenge your balance. Good balance helps you adapt quickly to these changes and avoid falling.

Here are some balance exercises to incorporate into your training for hiking:

Single-Leg Stands:

How to: Stand on one leg, with your arms at your sides or outstretched for balance. Start by holding the position for 30 seconds, gradually increasing the time as you improve.
Progression: To make it more challenging, try closing your eyes, standing on an uneven surface (like a pillow or folded towel), or performing arm movements while balancing.

Wobble Board:

How to: Stand on a wobble board (or balance disc), which is a platform that moves in multiple directions. Try to maintain your balance for as long as possible. Gradually increase your duration.
Progression: You can increase the difficulty by performing squats, lunges, or other exercises while balancing on the wobble board.

Heel-Toe Walking:

How to: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot. This exercise improves your balance and coordination.

Progressive Overload - The Key to Hiking Improvement

Progressive overload is an important training strategy that helps you to gradually increase your fitness level while reducing your risk of injuries. This means that gradually increasing your workout intensity or duration will help you step up your fitness level while decreasing your probability of getting injured.

According to the National Academy of Sports Medicine, the Principle of Progression states that increases in time, weight, or intensity should be kept within 10% or less each week to allow for a gradual adaptation while minimizing the risk of injury. When training for hiking, this means that your workouts should gradually get longer or harder to prevent you from getting stuck at the same fitness level.

Rest and Recovery

Taking rest days is important to give your body time to recover from the stress of training. Take at least one rest day per week for complete recovery. If you want to do some light, active recovery, restorative yoga is a great option. Rest and recovery help prevent overtraining and injuries.

Essential Hiking Gear and Equipment

Having the right hiking gear can make or break your experience on the trails. In order to enjoy nature and have a comfortable and safe walking experience, you’ll need some essential gear. Here’s a checklist of hiking items to bring on your next adventure:

Hiking footwear - either hiking boots for rough terrain or hiking shoes if you’re on more even terrain
Hiking pack - get one that is comfortable to carry and can hold all your essentials.
Hiking clothes - wear moisture-wicking layers. It’s usually a good idea to carry extra gear like an emergency poncho for rain or extra layers if you’re hiking in the cold.
Navigation tools - a map, compass, or phone with GPS. AllTrails offers great hiking maps and resources that can help you navigate trails. If you’ll be hiking in a remote area that may not have wifi, make sure you have downloaded route maps so you have access even if you’re offline.
First aid kit
Water bottles/hydration system
Snacks or meals if you will be hiking for a long period of time
Trekking poles are optional but can be very helpful for ascending and descending on steep trails.

Hiking Safety Tips - Staying Safe on the Trails

When you’re heading out for a hike, take some safety precautions to ensure you stay safe on the trails. First, check the weather and bring the right gear for the expected trail conditions. Plan your route and research the trail so you know what to expect for your hike. Bring your emergency kit and a map or navigational tool for the trail.

Also, let someone know where you’ll be and when you expect to be back (you can even share your location with a trusted contact via your phone). Stay hydrated and fueled throughout your hike. Have an emergency plan so you know what to do if you get injured or lost.

Follow Leave No Trace principles and leave the trails as beautiful as you found them. This means dispose of your waste and recycling in designated containers and if there are none, carry your trash out with you. If you encounter wildlife on your hike, keep your distance and respect animals’ space. Research wildlife in the area before you hike so you can be prepared with a bear whistle or other safety measures if needed.

Elevation gain and altitude sickness are important considerations, especially if you’re venturing into high elevations. Altitude sickness, also known as acute mountain sickness (AMS), occurs when your body has difficulty adjusting to the lower oxygen levels at higher elevations. Symptoms include headaches, fatigue, dizziness, nausea, shortness of breath, vomiting, and confusion. If you’re hiking in high altitudes, give your body at least a day to adjust to the conditions before hiking. Stay hydrated, monitor yourself and others for signs of altitude sickness, and seek medical help in an emergency.

Nutrition and Hydration - Fueling Your Hiking Adventures

Staying hydrated and well-fed will give your body the energy it needs to navigate the trails safely. Drink water throughout your hike, and avoid peak heat hours and direct sunlight on hot days as much as possible. For energy, fuel up with plenty of complex carbs and lean protein before, during, and after your hike.

Some great hiking meals and snacks include:

Oatmeal with berries and nuts
Trail mix
Whole wheat toast with avocado and an egg
Fruit
Energy bars or chews
Greek yogurt with fruit and granola
Chicken breast with sweet potato
Peanut butter and banana sandwich on whole wheat bread

Enjoy the Trails!

Training for hiking will help you have the best possible experience on your outdoor adventures. Whether you’re a beginning hiker or a seasoned trekker, improving your fitness level, strength, and balance will help you conquer even the toughest of hikes. Training and planning for your hikes can minimize your risk of falls and injuries and help you stay safe on the trails.

If you need a personalized training plan to crush your fitness goals, visit the Runstreet Training Center and I’ll be happy to help you. Get more training tips and workouts delivered to your inbox with our free Wellness Wednesday newsletter. Happy hiking to you!

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Training for Hiking - Tips + Plan from a Trainer