The Best Exercises to Prepare for Hiking without Fancy Equipment
Winter blues getting to you? Does it feel like hiking weather will never return? I know the feeling! One of the best ways to enjoy a full season of hiking is to train early AND, it’ll give you something to do in the meantime. Now if you’re like me and don’t have a home gym or treadmill, but still want to stay active in the off-season, this post will give you some exercises to prepare for hiking without the fancy equipment.
Cardio & Endurance
First, you’ll need to build endurance and that comes hand-in-hand with cardio-like movements. Not a runner like me? Great…you’re in good company 😉
Building cardio and endurance as you prepare for hiking can be as simple as taking a normal movement and being intentional about it.
Do you take your dog for daily walks? Add some weight and work up your distance/time! I recently learned there’s a fancy name for it and it’s becoming quite trendy, so don’t forget to hashtag “rucking.”
Are you a parent who has little kids? Strap THEM to your back…they’ll get a good view or nap and the best part is they’ll grow as your endurance builds!
Now I prefer to exercise as enjoyable “play” verses hard-hitting, focused workouts in the gym. Other activities that can be turned into training for hiking include (but not limited to):
- Dancing
- Swimming
- Bike riding
- Rowing
- Paddling
- Stair/bleacher repeats (this may sound boring, but turn on your favorite podcast, an audiobook, or a rockin’ playlist to get in the zone!)
Basically, any activity you can do rhythmically for 30 or more minutes can count toward building your cardio and endurance.
Strength
This is the one that gets most of us minimal-equipment-folks a little stumped. Although they are beneficial when used correctly, there’s truly no need for fancy equipment. Going to a gym can be a hassle and figuring out what to do with weights is intimidating.
Great news — All you need is your own bodyweight!
Think push-ups, squats, lunges, and planks. They are simple but incredibly effective. Here are some of my favorite bodyweight exercises to prepare for hiking:
- Mountain Climbers (duh!)
- Curtsy Lunges
- Up Down Planks
- Squat Walks
- Dead Bugs
- Calf Raises
- Glute Bridges (I LOVE this page with 20 ways to do a glute bridge!)
Mobility & Balance
The beautiful thing about hiking is that it’s not about brute strength: having finesse and agility will also help you get the miles in. Mobility & balance training will get you back to the trailhead with a lower chance of injury and a higher chance of readiness for the next adventure. Plus, a habit of maintaining mobility will benefit you for the rest of your life.
In addition to the occasional yoga flow, here are some my favorite exercises for mobility and balance:
- 3-Way Kicks
- Half Moon Yoga Pose
- Single Leg Squats
- Rotating Lunges
- Ankle Rotations
- Tree Yoga Pose
- Walking Hip Openers
Recovery & Stretching
Finally, probably one of the most important aspects of preparing for hiking season is recovery. It’s often overlooked, but taking care of your body post-workout and giving it space in between challenges is important when training to hike.
My favorite recovery habits include self-myofascial release with a lacrosse ball and foam roller. I also try to get good sleep, hydrate appropriately, and eat well.
Also, don’t skip out on stretching! Just like mobility, it’s your ticket to keeping your muscles happy and preventing injury. Here are some of my favorite stretches that help my body relax and recover:
- Double Pigeon
- Runner’s Lunge
- Standing Hamstring Stretches
- Supine Twists
- Arm & Shoulder Stretches using a doorway or trekking pole
Conclusion
Making a plan to start your hiking season strong can feel overwhelming, especially if you’re new to the adventure or have your eyes on a big goal. Complicated training schedules and their exercises have always intimidated me, especially since I prefer not to use lots of equipment. After years of endurance hiking, I only recently bought my first set of hand weights!
I hope this post inspired you that training for hiking can be simple. Many of the exercises given above overlap in their application, so don’t feel like you have to incorporate every single one.
And don’t forget: be kind to yourself, enjoy the process, and keep the bigger picture of purpose in mind:
For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.
1 Timothy 4:8, NIV
What are your favorite exercises to prepare for hiking? Share them in the comments below!
