Get fit for hiking: Essential tips

Prepare for hiking: Build strength, endurance and resilience

Getting fit for hiking is not about chasing a certain body type or smashing personal bests. It is about building the strength, endurance and resilience required to move safely over uneven ground for hours at a time.

If you already exercise regularly, you may be ready for short, well-graded hikes now. If not, a simple and consistent training routine will wake up underused muscles, strengthen joints, and improve your cardiovascular capacity. The goal is not intensity. It is durability.

In my view, the best training for hiking is hiking itself. Start small, build gradually, and train specifically for the type of terrain and load you plan to carry.

Start walking with purpose

Begin with shorter, less strenuous hikes carrying a light daypack. Uneven surfaces, small climbs and descents, and time on your feet prepare your body better than any machine ever will. Gradually increase distance, elevation and pack weight as your body adapts.

Loading your backpack with the weight you are likely to carry on your planned trips improves balance, posture and load tolerance. It also highlights weaknesses early, before you are committed to a remote walk.

Pair this with good planning. Understanding your time and distance expectations and realistic pacing reduces overexertion and injury risk.

Strength training for hikers

Strength work supports joint stability and reduces fatigue on long climbs and descents. You do not need a complicated program, but you do need consistency.

• Lower body: Squats, lunges, step-ups and deadlifts build strength in your glutes, quads and hamstrings.
• Core: Planks, side planks and controlled rotational movements support spinal stability under load.
• Balance: Single-leg exercises improve stability on rocky or uneven terrain.

You do not need a large upper body to hike well, but maintaining general strength helps prevent strains and supports good posture under a pack. Trained muscles fatigue more slowly and are less prone to injury.

Cardiovascular endurance

Hiking is sustained effort. Improving your aerobic base makes long days more comfortable and reduces decision-making errors caused by fatigue.

Options include brisk walking, stair climbing, cycling, swimming, or elliptical training. If you use stairs, carry a light pack once your base fitness improves. Swimming is particularly useful because it builds aerobic capacity while being gentle on joints.

If you choose to jog, progress gradually. Sudden increases in running volume can aggravate knees, calves and Achilles tendons, which may affect your hiking plans.

Use everyday opportunities

You do not need a gym membership to improve hiking fitness.

• Take the stairs instead of lifts.
• Walk for short errands instead of driving.
• Use local hills or parks for incline training.
• Add a lightly weighted daypack once walking feels easy.

Small, consistent efforts compound over time. The body adapts remarkably well to regular movement.

Train for the terrain you expect

Preparing for a flat coastal walk is different from preparing for a steep alpine route. If your planned hike involves long climbs, train on hills. If it involves extended descents, include downhill walking in your training to condition your quads and knees.

Match your preparation to the track grading and your own skill level. Fitness supports safety, but realistic self-assessment is equally important.

How long does it take to get hiking fit?

That depends on your starting point and your goal. A few weeks of consistent walking and strength work can prepare you for easier day hikes. Longer, multi-day or steep terrain objectives may require several months of gradual progression.

Aim for at least three sessions per week of 30 to 45 minutes. Increase duration or difficulty slowly. Sudden spikes in volume are one of the most common causes of overuse injuries.

Be patient. Listen to your body. Mild soreness is normal when adapting to new loads. Sharp or persistent pain is not.

Fitness supports judgement

Good fitness does more than make hiking feel easier. It supports clearer thinking under stress, steadier pacing, and better decisions when conditions change.

When you are not constantly battling fatigue, you are more likely to manage time well, recognise early signs of dehydration, and maintain safe foot placement on uneven ground.

If you enjoyed reading this article, explore more hiking tips and continue developing your skills to support safer, more enjoyable adventures.