Brian Freeman Adventurer on How to Exercise and Train for Hiking | Brisbane, Australia

Brian Freeman
3 min readFeb 7, 2023


If you’re not in great shape, hiking may be challenging. Preparing for your trip by putting in the extra effort to get ready will keep you fresh and alert because even a single day of hiking can leave you tired and worn out.

Getting in shape before you go on a hike can make it easier to enjoy the experience. A variety of easy activities can be done to get in shape. In this article, you’ll learn how to train and exercise for a hike.

Go for Walks

If you’re a new hiker, start with a walk around the neighborhood or a beach. Make sure you walk fast enough to burn more calories and increase your heart rate. Moreover, while walking up and down hills may be enjoyable, take a break from the trail and go for a walk in the sand. This exercise will strengthen your ankle and leg muscles and prevent injuries.

Train Your Core

The core muscles are crucial to maintaining a healthy balance and stability on rough terrain. While you don’t need a full six-pack to go on a multi-day hike, your stomach and back muscles will start hurting if you’re not in good shape.

Core exercises such as plank and crunches are great for strengthening the abdominal muscles. After mastering these basic moves, try incorporating other equipment, such as weights, into the exercise.

Add a Backpack

Getting tired quickly when carrying a heavy backpack can make you feel like you’re running out of energy. This is especially the case if you’re hiking alone.

While core strength training is crucial, it’s still important to train the legs, shoulders, and neck. For the first few days, wear a lighter pack while walking up and down stairs and gradually increase the weight until you’re ready to carry all of it.

Do Push-ups

Having the proper strength to carry a heavy backpack is also essential to ensure you can enjoy a long-distance trip. If you’re not strong enough to hold your backpack, you might end up hurting yourself.

Knee-supported push-ups are also a good alternative if you cannot do a full push-up. This exercise can be performed at an angle and involves placing your hands on a bench or surface slightly above the ground. Doing this exercise helps build up the strength of your upper body.

Try Functional Training

Functional training aims to strengthen the muscles you use most during outdoor activities, such as hiking. The main groups of muscles used during this exercise are the glutes and core. They help stabilize the pelvis and spine and provide a driving force for any movement.

One of the best exercises that can be performed to strengthen the core and glutes is the Side Plank. This move involves lifting your hips and creating a parallel line from the floor to the shoulder. Keep this position for about 20 seconds and repeat on the other side.

Originally published at on February 7, 2023.