Hiking and backpacking are great ways to experience nature, but they can also provide an intense aerobic workout.
As you gain both weight and distance, the amount of work needed to cover ground becomes more taxing on your body, especially if you are hiking farther than anticipated or your pack is heavier.
In such a case, it’s important to incorporate some strengthening exercises into your routine before you head out. Strengthening exercises can help prevent injuries and improve performance when you’re on the trail.
Here are seven best weight training exercises to help you prepare for backpacking and hiking:
Goblet squats generally work the quads and glutes, but they also work the hamstrings and adductors, making them a great exercise for hiking. Increase the weight you use as you get stronger, or practice squatting on a BOSU ball to provide a challenge to your core and balance.
Here’s how you do it:
Weighted step-ups are a great hiking exercise that works many muscles in your lower body simultaneously. It’s effective for strengthening your legs, making it a great cardiovascular workout as well.
To do weighted step-ups: