Strength Training 101 for Hikers

Explore the numerous benefits of strength training, how to get started and why strength training better prepares you for the trail than walking alone.

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In addition to increasing your step count, strength training is one of the fundamental pillars of a successful training program when preparing for a hike. The term “strength training” can be intimidating and conjure up images of Arnold Schwarzenegger; however, there are simple and effective ways to strength train for hikers of all levels and all levels of access to equipment. In this post, we’ll cover the basic of building your strength program to prepare for your hike.

5 Benefits of Strength Training

Strength training offers many benefits during and after activity.

1. Improved bone health (bone mineral density)

   1. Wolff’s law states that bone in a healthy individual will adapt to the load it is placed under. If loading increases, the bone will change over time to become stronger. Conversely, if load is decreased due to less activity (astronauts in space without gravity is an extreme example), bone density will decrease. Improved bone health makes your bones stronger leaving you less susceptible to a fracture if you fall.

2. Improved cardiovascular (heart) health

   1. Strength training can decrease blood pressure, change cholesterol levels and help manage your weight and blood sugar, which all contribute to positive heart, and overall, health.

3. Improved mood, energy level and self-esteem

   1. Strength training releases endorphins to physiologically and psychologically lift our mood, energy and confidence. This creates a positive feedback loop which encourages us to continue exercising.

4. Improved flexibility

   1. Have you ever tried stretching, stretching and stretching but didn’t see improvement? Yep, we’ve all been there. This may be because the muscle you are targeting is actually weak and protectively guarding making it feel and act tight. Strengthening the muscle can allow the sensors in your muscle to relax and therefore provide improved flexibility.

5. Increased resilience of muscles, tendons and ligaments

   1. The word “stress” often gets a bad reputation. However, temporary stress is exactly what your body needs to stimulate new growth. When your body encounters incremental stress your hormones trigger a cascade of events to lay down new tissues which helps to increase the resilience of your muscles, tendons and ligaments. Think of it like adding another bungee cord to hold a tarp down. Would you rather have one or two straps holding on at opposite corners or many around the parameter of the tarp? Which is more stable and resilient?

What Equipment Do I Need?

None! If you don't have access to equipment, no problem! Household items, good programming and a little creativity can do the trick.

However, for ease, simplicity and if you desire a variety of options, access to some of the following equipment is helpful.

• Body weight- free and available everywhere! Your body (+) a movement or hold.

• Free weights- these include items that you can freely move and aren’t connected to a machine or ground. Free weights include dumbbells, kettlebells, cuff weights and medicine balls, to name a few. (Even a backpack with books in it or a gallon of milk can be considered free weights)

• Resistance bands- your classic rubber exercise band. They come in a variety of resistance strengths and lengths.

• Weight machines- these are your “classic gym” or machine weights.

Key Muscle Groups to Include

Hiking is a total body activity. Minimally, you should include exercises focused on the following five muscle groups. There are many different exercises to choose from. Here are some to get you started! If you'd like pointers on how to complete each exercise, click on the video to view on YouTube. There are notes listed below each video.

1. Quads (thigh muscles)

2. Glutes (butt)

3. Core

4. Calves

5. Arms

Quads (thigh muscles)- Split Squat

Glutes (butt)- Hip Extension Hold with Resistance Band at Knees

Core- Side Plank From Knees- Front Plank From Knees

Calves- Double Leg Heel Raise

Arms- Banded Row

How Does Strength Training Change My Step Needs?

In addition to the benefits discussed above, strength training can significantly decrease the number of steps you need to take during your preparation plan by replicating the joint angles you will find especially during ascending and descending and by challenges the muscles in a more significant way than walking alone.

	Step Training Only	Step Training + Strength Training x3/week
	10% Weekly Increase	10% Weekly Increase + 34,000 step credit from strength training
Baseline Steps	70,000	70,000
Training Week: 1	77,000	43,000
Training Week: 2	84,000	50,000
Training Week: 3	91,000	57,000
Training Week: 4	98,000	64,000
Training Week: 5	105,000	71,000
Training Week: 6	112,000	78,000
Training Week: 7	119,000	85,000
Training Week: 8	126,000	92,000
Training Week: 9	133,000	99,000
Training Week: 10	140,000	106,000
Training Week: 11	147,000	113,000
Training Week: 12	154,000	120,000
Training Week: 13	161,000	127,000
Training Week: 14	168,000	134,000

Now we've covered 1) step training and 2) today's post of strength training as a successful part of your hiking preparation plan. Next up are the final two components- 3) rest and 4) long cardio.

Learn. Prepare. Do.

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