Functional Training for Hiking
First off, congrats! You’re one of the few savvy people who know the details of wholesome hiking, regardless of rough terrain and the dreadful descent of the hill.
While it’s true that nature is the best gym, you still need to clock up a few hours on your feet with some warm-up exercises before stepping on the trail, or else you’ll miss all blissful sceneries to strain and pain.
Your body needs to be prepared to endure the challenges of hiking trails. However, it's hard to get motivated when you don’t know where to start, and this article will give you a good starting point.
No-Fuss Manual Workout Plan for Hikers
For hiking, you need to work on your hamstrings, ankles, calves, glutes, quads, and core to prepare your body for movements requiring flexibility, balance, strength, and endurance.
However, if you are a home prisoner, a complicated PT (personal trainer) routine is definitely gonna miss this trip, but life is too short to delay this outdoor experience anymore. Our first plan, therefore, relies on simple equipment to none at all, making it the perfect exercise plan for your first-ever hike.
Step-Up
Yes, it's too basic, but it's basic for a reason. It’ll strengthen your quads, hamstrings, glutes, and calve muscles so you can easily walk up inclines. This step-up workout translates directly to movements you need on the best but rough trails—stepping over rocks and logs and climbing uphill.
The other best thing about it is that you can easily manage to do it at home using a sturdy bench or box. Simply step up with one leg, driving through your heel, and lift your body until your leg is fully extended. Alternate your legs and add lightweight ones as well for an extra challenge because you’ll require more strength while ascending the hill.
Start with 2-3 sets of 10 reps per leg, and increase the reps as you build strength; however, focus on gradual improvements rather than maxing out too soon. Pushing yourself too much beyond your limit impresses no one but costs you your motivation.
Wide Squats
Another time-tested exercise is to work your quads, glutes, and inner thighs in wide squats. Though it is challenging, wide squats will help you step over wide elevations without losing balance.
Stand with feet wider than shoulder-width apart, and lower yourself into a squat while keeping your knees tracking over your toes. Return to a standing position and repeat for as long as you can. To build strength, we need to push our body slightly over its limit, and here, our emphasis is on “slightly.”
Bulgarian Split Squats
Bulgarian split squats build strength where you need it most—glutes and calves.
Single-leg exercises mimic the unilateral movements in hiking, and with Bulgarian split squats, it's easier to improve and focus on your lower body strength and balance.
You can use a bench to do it. Rest one foot behind you on a bench, then squat down with your other leg, making sure your knee tracks over your toes (neither too forward nor straight). Switch legs after 10-12 reps and aim for at least 3 sets.
Tip: Keep your knees from wobbling during workouts by keeping them under your conscious control. This will train you to have more control over them later in less-perfect situations (rough terrains)
Functional Trainer for Intense Hiking Training
If you are going on a multi-day trek or a long hike of 20 km or more, you will need some serious help for serious fun, especially if it involves exploring new trails. Adding machine training gets the job done
Luckily, you can still skip a personal trainer if you own an at-home functional trainer. You can implement these 3 intense exercises using it on your own in the comfort of your space.
Cable Squats
Squats on a functional trainer for strength and balance will challenge your balance while building strength. With this dynamic movement, you can practice hiking on steep trails as it replicates similar moves and requires the same strength.
Attach the pulleys to a low position, grab the handles, and perform a squat while maintaining tension in the cables. Do 2-3 sets of 12 reps, and focus on control rather than speed.
Lateral Cable Lunges
Hiking is not just ascending and descending using forward motion—there are plenty of side-to-side movements, especially on uneven paths where you need to dodge the obstacles.
So, set the pulley at hip height. Step to the side while pulling the cable across your body. Keep your torso upright as you move. Start with lighter resistance and increase as your lateral strength improves.
Single-Arm Cable Rows
With multi-day hikes, backpacking is inevitable so you do need to work on your back, shoulder, and arms. And not just a backpack, you need strength in these muscles to pull yourself up rocks as not all trails are just rough walking paths.
Attach the cable to mid-height. Pull the handle towards your body in a rowing motion, focusing on engaging your back and core. Aim for 3 sets of 12 reps per side. This exercise also improves your grip strength.
To get the most benefit, aim to complete any of these workout plans twice a week, with at least a day of rest in between sessions to ensure your muscles have time to recover. Also, go slow because gradual progress is key. Whether you're doing step-ups or cable lunges, start with manageable weights and reps; no extra rep is worth risking injury.