So you have your sights set on an epic backpacking adventure. Maybe it is a multi-day trek through the Rockies or a rugged section of the Appalachian Trail.
Whatever your goal may be, one thing is certain. You need to be physically prepared. That is where a good training plan for backpacking can really help build your strength and stamina.
Read More About Training for Backpacking
Why Training Matters
I will never forget my first serious backpacking trip. I thought to myself, “I hike all the time, how hard could it be?” Well, three miles in, with a pack that felt like I had stuffed a small refrigerator inside, my legs were like jelly and my back was staging a full blown protest. Lesson learned.
As an Amazon Associate, I earn from qualifying purchases. Some of the links in this article are affiliate links. This means that, at zero cost to you, I will earn an affiliate commission if you click through the link and finalize a purchase.
More Things to Know About Training for Backpacking
Backpacking is not just walking with a heavy pack. It takes endurance, strength, balance, and resilience.
Your training should help you build all of that, so when you are out on the trail, you are soaking in the views instead of struggling to catch your breath.
Building Strength for the Trail
Let’s start with the muscles that do the heavy lifting (literally). You’ll want to focus on legs, core, and back strength—these are your backpacking MVPs.
Leg Power
Your legs are your engine. Squats, lunges, and step-ups (especially with added weight) will build the strength and endurance you need to climb steep trails and handle descents without turning your knees into pudding.
Core Strength
A strong core means better balance and posture, which is crucial when you’re carrying a pack. Planks, Russian twists, and hanging leg raises will help keep you stable and prevent back pain.
Back and Shoulder Endurance
Your back and shoulders bear the brunt of your pack’s weight. Rows, dead lifts, and overhead presses will keep you from feeling like a turtle stuck on its back by mile five.
Endurance Training: Hike Like You Mean It
Building strength is great, but if your heart and lungs can’t keep up, you’ll be huffing and puffing before you hit the first ridge. Cardio is key.
Steady-State Hiking
The best way to train for hiking? Hiking. Grab your pack, start light, and gradually add weight. Hike on different terrains to prepare for real trail conditions.
Stair Climbing
No mountains nearby? No problem. Stairs are a great substitute. Load up your pack and hit a stairwell or a stair-stepper machine at the gym. Your thighs might hate you, but your future self will thank you.
Interval Training
Trails aren’t always a steady incline. Train for bursts of effort with interval workouts—alternate between fast-paced hiking or running and slow recovery walks to build endurance.
Pack Weight Training
It’s one thing to be fit. It’s another to be fit while carrying your life on your back. Start training with a loaded pack early.
- Begin with a light pack (10-15 lbs) and gradually increase to your expected trail weight.
- Wear the same gear you plan to use on your trip to get used to the fit.
- Train on similar terrain whenever possible—flat sidewalks won’t prepare you for rocky switchbacks.
Flexibility and Mobility: Your Secret Weapons
Ever woken up sore after a long hike? That’s where mobility work comes in.
Stretching
Tight hamstrings and stiff hip flexors can really take the fun out of hiking. Make it a habit to stretch after every workout. Focus on your hips, calves, and shoulders to keep your body feeling loose and ready for the trail.
Yoga
Yoga is a backpacker’s best friend. It improves flexibility, balance, and mental focus—all critical for those sketchy downhill scrambles.
Mental Toughness: Because the Trail Will Test You
No matter how fit you are, some moments on the trail will push you to your limits. Maybe it’s the last brutal ascent before camp, or the unexpected downpour that turns the trail into a slip-and-slide. Your mindset matters.
- Train in less-than-perfect conditions—hike in the rain, climb steep hills when you’re tired.
- Break long hikes into mental checkpoints (“Just make it to that next ridge!”).
- Stay positive—complaining won’t make the mountain any smaller.
Your Guide to Mastering Training for Backpacking
Getting in shape for backpacking is not just about avoiding tough moments. It is about making sure you actually enjoy the adventure. Start training early, stay consistent, and mix up your workouts to keep things fun.
And when you are standing at the summit, breathing in that fresh mountain air, you will be glad you put in the effort.
Now go lace up those boots and get moving.