Hiking is a great way to stay active and enjoy the outdoors. Whether you’re a seasoned hiker or just starting out, there are many benefits to incorporating hiking workouts into your fitness routine. Hiking can help improve cardiovascular fitness, build strength, and provide mental health benefits such as reducing stress and improving mood.
With that in mind, in today’s hiking workout plans, we’ll be exploring different training regimens that can help you prepare for your next big hiking adventure. Whether you’re planning a day hike or a multi-day backpacking trip, having a solid workout plan in place can help you build the strength, endurance, and confidence you need to tackle even the most challenging trails.
So, lace up your hiking boots and get ready to hit the trails with our 4, 8, 6, 12, and 24-week hiking workout plans!
4-Week Hiking Workout Plan
If you’re short on time or just starting out with hiking workouts, a 4-week plan can help you build strength and endurance without overwhelming your schedule. This plan is designed to be flexible and adaptable to your fitness level and goals.
Week 1
Start with 2-3 shorter hikes or walks (30-60 minutes) to get your body used to the movements and terrain. On non-hiking days, do strength training exercises such as squats, lunges, and planks to build muscle and improve balance.
Week 2
Increase your hiking time and distance by 10-20%. Aim for at least 2-3 hikes or walks (45-90 minutes) during the week, and incorporate some hills or uneven terrain to challenge your muscles. On non-hiking days, focus on strength training exercises for your lower body and core.
Week 3
Continue to increase your hiking time and distance, aiming for 3-4 hikes or walks (60-120 minutes) during the week. Try to incorporate some intervals of higher intensity or incline to improve cardiovascular fitness. On non-hiking days, add upper body strength training exercises such as push-ups and rows to balance your workouts.
Week 4
Focus on endurance and challenge yourself with longer hikes or walks (90-180 minutes). Try to incorporate some steep or technical terrain to improve your skills and confidence.
On non-hiking days, continue to focus on strength training for your entire body, and consider adding some flexibility exercises such as yoga or stretching to improve mobility and reduce soreness.
Remember to listen to your body and adjust the intensity and frequency of your workouts as needed. By following this 4-week hiking workout plan, you’ll be well on your way to building strength, endurance, and confidence on the trails.
Related: Fun Things To Take Camping With Friends
8-Week Hiking Workout Plan
If you have more time to devote to your hiking workouts, an 8-week plan can help you build even greater strength and endurance. This plan is designed to gradually increase the intensity and duration of your hikes and workouts, helping you to tackle more challenging terrain with confidence.
Week 1-2
Start with 2-3 shorter hikes or walks (30-60 minutes) and focus on building a strong foundation of fitness. On non-hiking days, incorporate strength training exercises for your lower body and core, as well as some flexibility work such as yoga or stretching.
Week 3-4
Increase the duration and intensity of your hikes, aiming for at least 2-3 hikes or walks (45-90 minutes) during the week. Incorporate some hills, uneven terrain, or intervals of higher intensity or incline to challenge your muscles and cardiovascular system.
On non-hiking days, add upper body strength training exercises such as push-ups and rows, as well as some balance and stability work such as single-leg exercises.
Week 5-6
Continue to increase the duration and intensity of your hikes, aiming for 3-4 hikes or walks (60-120 minutes) during the week. Incorporate some longer, steeper, or technical trails to improve your skills and confidence. On non-hiking days, focus on full-body strength training exercises, as well as some endurance and power work such as plyometrics or intervals.
Week 7-8
Focus on building endurance and mental toughness with longer hikes or walks (90-180 minutes). Try to incorporate some multi-day backpacking trips or challenging day hikes to test your limits and prepare for longer adventures.
On non-hiking days, continue to focus on strength training for your entire body, as well as some flexibility and mobility work to reduce soreness and improve recovery.
Remember to stay hydrated, fuel your body with healthy foods, and listen to your body’s signals of fatigue or injury. By following this 8-week hiking workout plan, you’ll be well-prepared to tackle even the toughest trails and adventures with confidence and strength.
12-Week Hiking Workout Plan
If you have the luxury of 12 weeks to train for your next hiking adventure, you can make significant progress in your strength, endurance, and skills. This plan is designed to challenge you with longer hikes, steeper terrain, and heavier backpacks, preparing you for even the most challenging outdoor expeditions.
Week 1-3
Start with 3-4 shorter hikes or walks (30-60 minutes) per week and focus on building a strong foundation of fitness. Incorporate strength training exercises for your lower body, upper body, and core on non-hiking days, as well as some flexibility work such as yoga or stretching.
Week 4-6
Increase the duration and intensity of your hikes, aiming for at least 2-3 hikes or walks (45-90 minutes) during the week. Incorporate some hills, uneven terrain, or intervals of higher intensity or incline to challenge your muscles and cardiovascular system. On non-hiking days, add upper body strength training exercises such as push-ups and rows, as well as some balance and stability work such as single-leg exercises.
Week 7-9
Focus on building endurance and mental toughness with longer hikes or walks (90-120 minutes). Incorporate some multi-day backpacking trips or challenging day hikes to test your limits and prepare for longer adventures. On non-hiking days, focus on full-body strength training exercises, as well as some endurance and power work such as plyometrics or intervals.
Week 10-12
Focus on increasing your stamina and strength with even longer hikes or walks (120-180 minutes), heavier backpacks, and steeper or technical terrain. Incorporate some interval training or speed work to improve your cardiovascular fitness and performance. On non-hiking days, continue to focus on strength training for your entire body, as well as some flexibility and mobility work to reduce soreness and improve recovery.
24-Week Hiking Workout Plan
If you’re planning a long hiking trip or a through-hike, you need to prepare your body and mind for the physical and mental challenges ahead. This 24-week hiking workout plan is designed to help you build endurance, strength, and resilience, so you can hike for hours or days on end with ease and confidence.
Week 1-4
Start by focusing on building a strong foundation of fitness with 4-5 shorter hikes or walks (30-60 minutes) per week, incorporating some strength training exercises for your lower body, upper body, and core on non-hiking days.
Also, add some flexibility work such as yoga or stretching to improve your range of motion and prevent injury.
Week 5-8
Increase the duration and intensity of your hikes, aiming for at least 2-3 hikes or walks (45-90 minutes) during the week. Incorporate some hills, uneven terrain, or intervals of higher intensity or incline to challenge your muscles and cardiovascular system.
On non-hiking days, add upper body strength training exercises such as push-ups and rows, as well as some balance and stability work such as single-leg exercises.
Week 9-12
Focus on building endurance and mental toughness with longer hikes or walks (90-120 minutes). Incorporate some multi-day backpacking trips or challenging day hikes to test your limits and prepare for longer adventures. On non-hiking days, focus on full-body strength training exercises, as well as some endurance and power work such as plyometrics or intervals.
Week 13-16
Start incorporating longer hikes or walks (2-3 hours) on the weekends, and focus on maintaining your strength and endurance with shorter hikes or walks (45-90 minutes) during the week. On non-hiking days, add more strength training exercises for your entire body, as well as some flexibility and mobility work to reduce soreness and improve recovery.
Week 17-20
Increase the duration and frequency of your longer hikes, aiming for 2-3 hikes or walks (3-5 hours) per week. Start incorporating some backpacking trips with heavier loads and challenging terrain to prepare for longer adventures. On non-hiking days, continue to focus on strength training and flexibility work, as well as some cardio exercises such as cycling or swimming to improve your cardiovascular fitness.
Week 21-24
Focus on building your stamina and mental resilience with longer and more challenging hikes or walks (4-6 hours), including some overnight backpacking trips. Incorporate some interval training or speed work to improve your cardiovascular fitness and performance.
On non-hiking days, continue to focus on strength training for your entire body, as well as some flexibility and mobility work to reduce soreness and improve recovery.
Remember, hiking is a physically and mentally demanding activity that requires proper preparation, training, and gear. By following this 24-week hiking workout plan, you’ll be well-prepared to tackle even the most demanding trails and adventures with confidence and strength.
Pre-Training Preparation
Before you start your hiking workout plan, it’s important to make sure you have the right gear and equipment. Investing in quality hiking boots, socks, and clothing can help prevent blisters, chafing, and other discomforts on the trail.
Additionally, make sure to bring plenty of water and snacks, and pack a first-aid kit and other safety essentials. Depending on the terrain and weather, you may also need to bring trekking poles, ice axes, or other specialized gear.
Another important aspect of pre-training preparation is safety. Make sure to research the trail and weather conditions before heading out, and let someone know your itinerary and expected return time.
Check for trail closures or hazards, such as wildlife or falling rocks. If you’re new to hiking, consider starting with shorter and less challenging trails, and gradually work your way up to more difficult terrain.
Finally, make sure to warm up properly before each hike. Stretching and light exercises can help prevent injury and prepare your muscles for the workout ahead. Start with easy stretches for your legs, hips, and back, and gradually increase the intensity.
A good warm-up can help you get the most out of your hiking workout and reduce the risk of soreness or injury. By taking these steps to prepare for your hiking workouts, you’ll be able to enjoy the trails safely and comfortably.