How to Train for Hiking: Gym Moves That Translate to the Trails

I'm a huge advocate for hiking. Ya'll probably know this by now. It's great for you in allll the ways unless you're one of those unfortunate people that's allergic to everything under the sun. In which case... let's get you a hazmat suit and goooo! haha jk Anyway...

There have been several times on hikes that I've had to do things that required big steps, jumping, working my balance, and hanging on for dear life that make me grateful that I spend time working out. Stepping up on big rocks because some paths are truly just boulders (Turkey Run State Park is a super cool spot for this!). Grabbing onto a tree to help pull myself up on something. Hopping along rocks to get across a stream. Ducking under or crawling over a fallen tree across the path. Karate chopping spider webs out of my face. The movement possibilities are endless!

Or climbing big rocks for funzies!

While hiking can be a workout in itself when all the above is happening (not to mention the cardio from going uphill) it's also something to workout out FOR. At least in my book and in the books of clients I've worked with. One in particular had a vacation planned and she wanted to be able to keep up with her family on a hike way better than she had in the years previous. So that's what we worked towards (using some of the exercises below) and her endurance and ability to get around was so much better the next time she went on vacation!

In addition to the physical benefits of hiking there's also the mental benefits. Letting go of all the things on your to do list for a while, getting away from all the noise, getting off of your phone, being alone with your thoughts or spending time with a friend. Breathing the fresh air just does one good, ya know?

And of course it does the soul good. Being outdoors seeing the natural flow of things uninterrupted by the pesterings of daily life. It's soothing.

If you want to know how to train for hiking, then make sure to include these gym moves that translate to the trails in your workout program. I'll even tell you specifically why for each exercise (which gets increasingly more... interesting?... as you go 😉)

Step ups- For stepping up on rocks, climbing ridiculous amounts of stairs, or suffering your way up a steep hill

• Place your right foot up on the box and keep it there until you are done with the reps given.

• Press through your whole foot, with special attention on your heel, until you are standing straight up with both feet on the box. Full extension through the knee and hips!

• Step your left foot back down to the floor.

• Aim for 10-12 reps then switch sides

Side Lunges- For when there's a tree half fallen across the narrow path, so you have to sidestep/squat to pass underneath it

• From a standing position with feet hip width apart step your right foot out to the side, wider than shoulder width, and shift your weight mostly to your right foot then bend your right knee so your hips hinge back

• It's important you load your back side so make sure your heels are flat on the floor and keep your chest up.

• Extend your right leg and step back to the starting position

• Repeat on that side for 10-12 reps then switch sides

One Arm Cable Rows- Good for when you come upon a particularly big step up, so you grab a tree to help pull you up

• This can be done half kneeling as shown in the video or standing in a stagger stance position with your feet hip width apart

• Grip the handle with your palm facing toward the midline and keep your core braced

• Pull the handle towards you so it comes to about the level of your diaphragm. Think of pinching your shoulder blade back as you're pulling.

• Extend your elbow to return back to start

• Complete 10-12 reps then switch sides

Single Leg V Hop- For when you have to cross a stream via randomly placed rocks rather than a bridge

• Place two cones (or something similar) about 12-18 inches apart.

• Stand between the two cones 1-2 feet away.

• Stand on your right foot then jump diagonally to the right cone.

• Without turning around jump back to your starting point

• Then jump to the left cone

• Return to start

• Keep jumping back and forth for 5 reps then switch sides

Pushups- For when you faceplant and have to push yourself back up off the ground

• Come down to the floor and get into a plank position with your wrists below your shoulders, core tight, knees straight, and toes on the floor. Make sure that your butt isn't sagging down or popping up- you should be in a straight line from shoulders to heels.

• Bend your elbows at a 45 degree angle from your shoulders and lower your chest towards the floor. You do not want your elbows flared straight out from your shoulders- this will strain the shoulder joints.

• Extend through the elbows to return to the start position

• If this is too challenging then drop to your knees, maintain a plank position so you're in a straight line from your shoulders to your knees and do the same thing. Alternatively, you can place your hands on a box or bench and stay on your toes.

• Complete 10-12 reps

Landmine Squat to Press- For when you need to push a log off your friend

• Hold one end of a barbell in both hands at chest level with your feet shoulder width apart. Your body will be at a slight angle so that your feet are a little further back and you're leaning in towards the barbell a little.

• Lower into a squat keeping the barbell at chest level making sure your heels stay in contact with the floor throughout the set

• As you stand back up press the barbell upward (it should angle up and away from you a little bit)

• Return the barbell to chest level then squat again

• Repeat this movement for 10-12 reps

NOTE: you will need a special set up for this movement so the opposite end of the barbell doesn't move around. You can see how to do this HERE.

Lat Pull Down- For when you slip off the edge of a cliff and haven't developed the ability to fly so you have to be able to pull yourself back up

• Grip the bar with an overhand position about shoulder width apart

• Sit down on the seat and angle your torso back a few degrees

• Bend your elbows and pull the bar down so it's about level with your upper chest- think of leading with your elbows or like you're trying to hold something in your arm pit

• Extend your arms back up to the start position

• Repeat for 10-12 reps

Clearly you can see why all of these exercises are important for your hiking adventures!

Our bodies are made to move whether it's in the gym, in your neighborhood, or in the woods. If you make time for it, you will feel better physically, anxiety and stress will be less annoying, and your mind will be grateful for the break from the regular day to day rush.

What are you waiting for?! Get moving! The mountains are calling!

Want to have access to new workouts each month so you can improve your endurance and get super strong for hiking? Check out my Wellness Warrior Membership!