Getting in Shape for Backpacking

There are few better feelings that realizing that you have the physical and mental ability to pack everything you need to survive for a week on your back and carry it with you into some of the most stunning and isolated places on Earth.

However, before undertaking any wilderness expedition it’s critical to ensure that your body is physically up to the demands of your trip. Physical injury or exhaustion does not only risk cutting your trip short, but it can also put you and your expedition partners in serious danger and potentially require an expensive and time intensive evacuation by Park Rangers or Search & Rescue team.

The most effective way to avoid injury or exhaustion while backpacking in the backcountry is to undertake a challenging workout regimen far before your departure date. We recommend that you start training at least three months before your proposed trips, but a minimum of six months will give you even more time to get into the shape you need to be in to meet the challenges of the trail. If you’re currently not physically active you might even consider giving yourself a year to get to that point. The important thing is to not rush yourself and to ensure that you are undertaking a level of physical activity that is safe for your body and your fitness abilities.

Overall, there are three main areas to focus on when thinking about how to train for backpacking.

• Strength. Rucking that pack up and down mountains takes some serious muscle throughout your entire body. Strength training for your upper body, lower body, and core is critical to build that strength.

• Endurance / Stamina. There is no quitting on the trail. Being able to keep pushing yourself even when your body is exhausted and your brain is telling you that “this looks like a good place to call it a night” is a necessary skill. Cardio, High Intensity Interval Training, Circuit Training, and High Rep Strength Training are all great ways to build your cardio and muscular endurance.

• Balance. Hiking on an uneven trail with 25% of your bodyweight strapped to your back is a challenge to your balancing abilities. Activities like Yoga are key to improving your balance and giving you the ability to control your heavy pack on uneven trails.

*Disclaimer: Not all of these exercise options are appropriate for everyone. If you’re unsure of your abilities take it slow, and don’t be afraid to stop if you feel pain or discomfort. Fantasium is not a registered personal training organization and these activities are undertaken at your own risk. Consult your physician if you’re unsure of your physical limitations.

Getting Started

Before you start putting together a workout plan, it’s important to take a look at where you’re at now with your physical fitness level, and set some goals for your self that you want to hit. Some examples of goals you might set are:

• Workout a certain number of times a week.

• Lift a certain amount of weight during your strength training sessions.

• Get to a point where you can hike 10 miles over rough terrain with a fully loaded pack.

These are general goals to give you an idea of the direction you might want to take – you’ll want to spend some more time personalizing yours to fit your ability, equipment, and situation.

It’s incredibly important to make sure you don’t overdo it, especially if you’re just getting back into exercising – the point of getting into shape is to do everything you can to avoid injury, so we don’t want to incur one during our training for your trip!

Research gyms, online fitness sites / apps, and personal trainers to ensure you have access to all of the resources you need to be successful in your training.

Day Hiking / Hill Hiking

There is no better physical preparation for a backpacking trip than to get out on extended day hikes. Not only will your day hikes work all of the muscles needed for your backpacking trips and improve your endurance, but hiking for a day is a heck of a lot more fun than weightlifting or running for a workout. If possible, find a trail nearby that will accurately reflect the conditions you’ll be backpacking in. It’s also nice to have a park with several different trail options and distances so you can adjust your hike length based on your activity level and projected distances you’ll be tackling on your trip.

If you want to take this to the next level, a great way to get in shape quickly and to challenge yourself is to load up your pack and head to your local ski hill, or a nearby trail with decent elevation gain. Hitting a hill two to three times a week for two hours at a time can make a world of difference when you’re out in the wild!

Day Hiking With a Fully Loaded Pack

When you’re feeling up to it, start loading up your backpacking bag with more and more weight and carry it with you on your day hikes. The goal is to eventually load your pack up so it matches or slightly exceeds the estimated weight your pack will be when on the trail.

Loading up your pack with all of your gear each time you go hiking can is a tedious exercise. To avoid that you can estimate what you think a fully loaded pack will weight, then find a way to substitute that weight. I like to slide a weightlifting plate into the back of the bag because it’s compact, centered, and won’t move around. Then I’ll pack in my photography gear and some additional food supplies and water on top of that. I’ve also heard of people using bottles of water, sandbags – whatever you have on hand works best!

Treadmill

If it’s too cold to hike or for whatever reason you don’t have access to a nearby trail system, a treadmill is a solid substitute for the outdoors. It won’t be quite as good of an exercise by any means, but it’s better than nothing! Load up that pack, ruck it to the gym, and hop on the treadmill. Some treadmills offer simulated trails or hikes; if you don’t have this option, make sure you adjust the incline and the decline to challenge yourself.

Weightlifting

Many backpackers and hikers enjoy the sport because it’s a workout that you can get outside of the gym, but there’s no denying that a weightlifting routine can help you deal with the rigors of trail. It’s a common misconception that you only use your leg muscles when hiking – legs are definitely a huge part of the activity, but hiking is a full body workout, and if you neglect any part of your muscular system, you’ll feel it on the trail.

Here we will cover the different areas you will want to focus on when implementing a weightlifting routine to prepare for your backpacking trip. It’s pretty much hits all of the major muscles, so this isn’t a bad thing to implement if you’re looking to get toned for summer either!

We recommend mixing a dedicated weightlifting session into your workout plan at least two days per week, and no more than four days per week. These workouts are only suggestions to be taken independently, and are not arranged in any way that constitutes an effective workout plan. There are also many other exercises not listed here that are effective. See the bottom of this article for a sample exercise / weightlifting plan.

Lower body

• Glutes. Weighted Glute Bridge, Straight Leg Kickback

• Calves. Calf Raises

• Quads & Hamstrings. Squats / Leg Press, Bulgarian Split Squats, Lunges, Power Cleans / Hang Cleans, Deadlift, Wall Sits

• Hips. Hip adductor / abductor machines, Leg raises

Lower Back

The lower back takes on much of the weight of your pack, and being strong in this area can make the difference between a fun and miserable trip. Don’t neglect your lower back!

Deadlifts, supermans, and good mornings are all great options to work the lower back.

Upper Body

• Biceps. Barbell / dumbell bicep curls, concentration curls

• Shoulders. Shoulder press, shoulder blasters, push ups

• Trapezius. Shrugs

• Chest. Bench Press / Machine Press, Incline / Decline Bench Press, Chest Flies, Push Ups

• Back. Pull ups, rows, bent over rows, lat pulldowns

• Triceps. Close grip bench press, skull crushers, dips, bench dips

Core

When you’re walking down an uneven trail, hauling your pack over a boulder, or making your way down a steep slope, your core is what keeps you balanced. Having a strong core can be the difference between a trip ending injury and the expedition of a lifetime.

• Leg Flutters

• Russian Twists

• Side Planks

• Planks

• Crunches / Sit Ups

• Bicycle Crunches

Resistance Bands

Resistance bands aren’t exactly weightlifting, but they can provide a low impact and convenient way to work all of the muscles in your body. They can also be used for stretching and cooldown work. If you want to do some weight training but don’t have access to gym equipment or a large area to workout, resistance bands are a great alternative.

Bodyweight Exercises

The same concepts that apply to resistance bands apply to bodyweight exercises. Don’t fret if you don’t have access to gym equipment! You can still get your strength training in no matter where you’re at.

• Lower Body. Air squats / jump squats, lunges, step ups, mountain climbers

• Lower Back. Supermans, single leg kickbacks.

• Upper Body. Push Ups, Pull ups (on a home bar or even playground), bicep curls with random objects

• Core. All of the exercises in the core section above can be done without weight!

• Burpees. Burpees are the bane of my existence, but damn are they effective. Try to incorporate a few rounds of burpees in all of your workouts.

Cardio

The stamina to hike for long periods of time and to push yourself when the going gets tough has a lot to do with your cardiac fitness. Not only will you gain more stamina from cardio training, but cardio training is a great way to hone your mental toughness as well. Often you can’t just hang it up and call it quits when you’re running or biking – you’ve got to finish your training, or walk home. The same concept applies to backpacking – being able to keep going even when tired is a quality that will help you push yourself even when you want to stop and camp anywhere on the side of the trail.

• Jumping Rope

• Burpees

• Sports & Activities

• Running

• Biking

• High Intensity Interval Training

• Stair Steppers

Yoga for Flexibility and Balance

One of the best additions you can make to an exercise program are regular yoga sessions. Yoga not only works on strength and flexibility, but it also helps you control your breathing, focus on the moment at hand, and put you in a better position to avoid injury. Having knowledge of yoga poses also gives you an arsenal of amazing stretches that you can do in the mornings before your hike and in the afternoons once your day of hiking is done.

If you want to learn more about yoga and get started with some easily accessible yoga sessions we recommend. Do Yoga With Me. They have classes for all levels and of all styles available for free.

CrossFit

How do you know that someone does CrossFit? Don’t worry, they’ll tell you. In all seriousness though, CrossFit is an awesome full body workout that will work wonders in preparing you for hiking. Cardio, weight training, and HIIT training are all parts of a good CrossFit routine, and these are all key exercise practice areas that will help you gain the strength you need for your next trip.

CrossFit can be challenging and intensive, so we recommend going to a specialty CrossFit gym if you’re new to it.

Sample Training Regimen Guidelines

All of us are different, and a training program that is perfect for one person might not work for another. Here’s a sample plan that provides specific workouts with general guidelines. You can use these suggestions to build a plan of your own that fits your physical fitness level, available equipment, and schedule.

• Warm Up. No matter what exercise you are doing, warm your body up before starting. Stretch out, do some jumping jacks / high knees, and get the blood flowing before you start.

• Hiking – One or Two Days Per Week. Start with short day hikes, then progressively start to add weight and distance until the weight of your pack matches your estimated pack weight on the trail, and you can easily hike the distances you’ll be covering on your expedition.

• Cardio – Minimum Two Days Per Week. I like to go for a run at least one day a week and for a long bike ride at least one day a week. I also try to work some HIIT training like jump ropes or burpees into my weightlifting sessions.

• HIIT – One Day Per Week. A solid HIIT session once per week will do wonders for your muscular strength and cardiac endurance.

• Weightlifting – Two to Four Days Per Week. I recommend lifting at least two days a week so you can focus on the upper body one day, lower body the next. Anything more than four days per week starts to cut into some of your other workout times, and that much strength training isn’t necessary for backpacking.

• Core. Try to work a core session into every day of your workout routines. It only takes an extra 5 – 10 minutes and will pay huge dividends!

• Yoga. This is challenging for some, but I love to work in a yoga session everyday. On days when I have more time I’ll do a long Hatha Yoga session; on rest days I’ll do a long Yin Yoga session; and on other days I’ll work in a shorter 15 – 30 minute session to help with stretching and give myself some time to meditate. It’s a habit that is so rewarding once you get started with it!

• Cooldown. Don’t forget to stretch when you’re done exercising. Stretching not only helps prevent injury but can also encourage muscle growth post workout.

Additional Considerations

• Food and Diet. I would be remiss to provide you with an article on getting in shape for backpacking without taking your diet into consideration. I am not a dietician, but I’ve done lots of research on nutrition as a part of my training. Go for a diet that is high in protein, low in fats, and filled with healthy carbs – i.e. whole wheats. Avoid sugars, saturated fats, and “empty” carbs. If you drink, try to do so in moderation. These are very general guidelines with the intention to get you thinking about the foods and nutrients you put in your body if you haven’t done so already.

• Mental Toughness. I’ve seen people who are in great shape get put to shame by those who aren’t on backpacking trips for one sole reason – their attitude. Backpacking is not only a physical test but also a mental one. Complaints and negative thoughts have no place on the trail. It’s important to build up your mental fortitude and make sure you have what it takes to stay positive and keep your legs moving when the going gets tough. Everyone has different thresholds for pain and challenges, but there are ways you can build this prior to departing. Pushing through strenuous exercises, taking on new challenges, spending time in the elements, and meditation are all ways you can levy your mental fortress.

• Altitude Sickness. No matter how hard you train you can still fall victim to altitude sickness. Although underlying conditions like heart problems or asthma can exacerbate the condition, in general there is no rhyme or reason to who comes down with altitude sickness. If you’ll be hiking at altitude your best options for avoiding it on your trip are a) training at altitude if possible and b) acclimating to extreme altitudes slowly.

There is no quick fix for getting into shape for your backpacking trip. It will take lots of work and dedication, but if you stick to it, you won’t only build a solid fitness foundation only for your backpacking expedition, but for all activities that you enjoy and for your life in general. Incorporating a workout program into your daily routine has many benefits beyond simply getting physically stronger – the mental focus, clarity, and happiness that come along with it are debatably more enjoyable than the physical benefits. Having an underlying purpose like backpacking or another activity give you a mission and something to work towards, which is critical!

So what are you waiting for? Start your workout session today, and stick to it. Never forget that you will only ever regret the times you don’t workout, and not the times that you do.

Need help getting your workout plan started / put together? Feel free to reach out to us and we would be happy to help.