Table of Contents
Introduction
As rewarding as backpacking can be, it also demands a lot from your body. Even if you carry a featherweight pack to ease the load, the miles won’t hike themselves. Spend some time prepping your body before your trip and you’re more likely to end each trail day happily fatigued, rather than miserably sore and exhausted.
Materials/Requirements
- Comfortable workout clothes
- Proper footwear
- Optional: Dumbbells, exercise bands
Step 1: Increase Strength in Major Muscles
Description:
The goal of this step is to increase strength in major muscles that do the heavy lifting during backpacking. Stronger legs and core muscles can support heavy loads, while also helping you power up the trail.
Instructions:
- Jump Squats
Start with your feet shoulder-width apart and then squat down until your thighs are at least parallel with the ground. Keep your chest up, your feet flat, and your knees over your toes. As you come up from the squat, push through your heels, explode up, and jump a few inches off the ground. Land softly and quietly, and immediately go into another squat. Do 15-20 times. - Hip Roll Exercise
Stand on your left leg. Lean your body forward at your hips, keeping your back straight, and lift your right leg back behind you, slightly off the ground. Rotate (roll) your hip away from your standing foot. Keep your body in a straight plane as you roll your hips back. Repeat 10-15 times on each side. - Step Up Exercise
Start with your left foot on the ground and your right foot on top of a step or stable surface about 8 inches off the ground. Step up until you are standing with your right leg nearly straight and you are balanced on top of the step. Pause in a balanced position, then step down, returning your left leg and right foot to the starting position. Do this 15 times; then repeat the exercise 15 times on the other side. - Heel Down Exercise
Start by standing on top of a step or stable surface about 8 inches off the ground. Lift the toes on your left foot up, then bend your right knee as you slowly lower your left leg until your left heel is barely touching the ground or poised just above it. Power back up with your right leg until you are back to the starting position. Do this 15 times; then repeat the exercise 15 times on the other side. - Single-Leg Deadlift Exercise
Stand with feet shoulder-width apart, holding a lightweight dumbbell in your left hand. Centering your weight over your right foot, bend forward at the hips as you extend your left leg backwards; maintain your balance as you lower the dumbbell toward the floor. Raise back up to the start position by squeezing your glutes; your core should remain engaged and your back should remain straight. Do this 20 times; then switch to your other side and do 20 reps.
Step 2: Build Endurance in Major Muscles
Description:
The goal of this step is to build endurance in major muscle groups, as well as the shoulders and lower back, because backpacking is an all-day activity.
Instructions:
- Squat Curl Overhead Press Exercise
Stand with feet shoulder-width apart, arms at your side, holding a lightweight dumbbell in each hand. Press your hips back and squat down as if you’re about to sit on an invisible chair. Try to bring your thighs parallel to the floor. Power back up to a standing position, using your upward momentum to assist you as you curl up and then press the dumbbells overhead (with palms facing each other the entire time). Return to starting position and repeat 10-15 times. - Lift Exercise
Secure one end of a medium-resistance exercise band at ankle height. Standing sideways to the where the band is anchored, position yourself so that when you grab the end of the band with both hands, there is tension in the band. Rotate your torso upward to the right, pulling the end of the band at an upward angle across the front of your torso; let your feet pivot until you are facing in the opposite direction with your arms straight in front of your body. Also rotate the leg closest to where the band is anchored slightly while pushing up onto the toe of that foot. Return to the starting position while maintaining an even tension in the band. Do this 20 times; then do the same on the opposite side for 20 more reps.
Step 3: Improve Balance
Description:
The goal of this step is to improve your balance so you have a more stable base that will allow you to take uneven terrain in stride.
Instructions:
- Side Plank with Hip Dip Exercise
Lie on your right side, supported by your elbow under your shoulder. Your right forearm should be perpendicular to your body, and your left hand should rest on your left hip, with your left elbow pointing up. Your legs and feet should be stacked atop one another. Tighten your core as you raise your hips up into a plank, creating a straight line from your head to your feet. Slowly lower your right hip down and then back up to the plank position. Do this 10 times; then do the same on your left side for 10 more reps.
Conclusion
By following this workout plan, you can prepare your body for the physical demands of backpacking. Increasing strength in your major muscles, building endurance, and improving balance will help you tackle the trail with greater ease and enjoyment. Remember to listen to your body and adjust the exercises as needed. Happy backpacking!
Troubleshooting Tips
If you experience any pain or discomfort during the exercises, modify the movement or skip it. It’s important to prioritize your safety and well-being. Additionally, make sure to warm up before each workout and take rest days as needed to allow your body to recover.
Final Thoughts
Preparing your body for backpacking is essential for a successful and enjoyable trip. In addition to following this workout plan, don’t forget to incorporate cardiovascular exercises like trail running or biking to improve your overall fitness. Always consult with a doctor or certified training professional before beginning any training plan to ensure it is suitable for your individual needs. Happy trails!
