Introduction
New to hiking and want to make sure your body’s ready for the challenge? Hiking may look easy—but it demands cardio stamina, leg strength, and core stability to handle elevation, uneven terrain, and pack weight.
In this post, we break down the best workouts to prepare for hiking , focusing on exercises you can do at home with affordable fitness gear . Whether you’re planning a casual day hike or your first backpacking trip, training smart means fewer injuries and more confidence on the trail.
Table of Contents:
How to Train for hiking
1. Step-Ups with Dumbbells
Why it helps: Builds leg and glute strength, simulating uphill trail climbing.
How to do it:
- Use a knee-high bench or step
- Hold dumbbells in each hand (start light!)
- Step up with your right leg, then left—then reverse
Products on Amazon:
- Core Fitness® Adjustable Dumbbell Weight Set
- Rep Fitness Quickdraw Adjustable Dumbbells
- Aerobic Exercise Folding Step Platform
- Titan Fitness Heavy Foam Plyometric Box
LACEY KNIVES PRODUCT
- A lightweight, stainless steel knife
- Easy to carry
- Easy to maintain
2. Incline Treadmill Hiking
Why it helps: Mimics real trail inclines and builds endurance.
How to do it:
- Set treadmill incline to 10–15%
- Walk at a steady pace (2.5–3.5 mph)
- Carry a light pack for bonus realism
Products on Amazon:
"Before everything else, getting ready is the secret of success"
Shop Amazon For Reliable Hiking Backpacks
Shop Amazon For Reliable Hiking Boots
3. Stability Ball Core Work
Why it helps: A strong core keeps you upright on uneven trails and improves balance with a backpack.
Try These:
- Stability ball crunches
- Plank with feet on the ball
- Ball pass from hands to feet
Products on Amazon:
Shop Home Gym Equipment on Amazon
4. Resistance Band Lateral Walks
Why it helps: Strengthens the hips and glutes—key for trail agility and injury prevention.
How to do it:
- Place a mini resistance band just above your knees
- Lower into a partial squat
- Take slow side steps, keeping tension on the band
Products on Amazon:
5. Ruck March Training (Weighted Walking)
Why it helps: Simulates real hiking conditions with load-bearing movement.
How to do it:
- Use a ruck backpack with weight plates or books
- Walk around your neighborhood or local park
- Track your distance and gradually increase time
Products on Amazon:
Shop Amazon for Reliable Hiking Jackets
“If you only ever give 90% in training then you will only ever give 90% when it matters”
BONUS: Recovery Is Part of the Plan
Make sure you add:
- Stretching or yoga after each workout
- Proper hydration
- Rest days to prevent injury
Products on Amazon:
Final Thoughts: Build Your Trail Confidence
You don’t need to be a triathlete to enjoy hiking—but you’ll enjoy it a lot more if your legs, core, and lungs are ready for the challenge .
With a few affordable tools and 3–4 weekly sessions, you can crush hills, carry weight, and take on tougher trails sooner.
Train hard. Hike smart. Go farther
Lacey Knives Products
Related readings
Ready to elevate your knife?
Leave a comment