Hike Prep
How to Train for Hiking: A Step-by-Step Guide
The best way to train for hiking is simple—just get out there and do it! However, it’s important to start gradually, allowing your body to adjust to increased distances, terrains, and pack weights over time. Whether you're a beginner or looking to improve your endurance, this structured 9-week plan will help you build strength and stamina safely.
Hiking Training Plan
Weeks 1-2: Building a Base
Day 1 – Relaxed flat walk, 3km
Day 3 – Relaxed flat walk, 7km
Day 6 – Relaxed flat walk, 10km
Weeks 3-4: Introducing Elevation
Day 9 – Brisk undulating walk, 3km
Day 13 – Brisk undulating walk, 7km
Day 18 – Brisk undulating walk, 10km
Weeks 5-6: Adding Weight
Day 22 – Brisk undulating walk, 3km with a 5kg pack
Day 28 – Brisk undulating walk, 7km with a 5kg pack
Day 35 – Brisk undulating walk, 10km with a 5kg pack
Weeks 7-8: Increasing Difficulty
Day 40 – Brisk hilly walk, 3km with a 5kg pack
Day 45 – Brisk hilly walk, 7km with a 5kg pack
Compounding days
Days 52-54 – Repeat 10km hilly walk with a 5kg pack (10km every day)
Week 9: Full Load Training (If Carrying a Heavy Pack in Future Hikes)
Days 60-62 – Brisk hilly walk, 10km with a 10kg pack (10km every day)
Additional Training Tips
Use your backside: Focus on using your glutes. Your backside is your biggest muscle and is surprisingly underused when walking.
Listen to Your Body: If you experience anything beyond regular muscle soreness, seek professional advice to prevent injuries.
Safety First: Train in a safe area and always have a way to summon help if needed.
Use Your Hiking Shoes: Train in the footwear you’ll be using for your hikes to ensure proper conditioning.
Stretch and Recover: Warm up before walking and cool down afterward to prevent stiffness.
Nutritional Support: Consider taking magnesium and protein supplements to support muscle recovery, alongside a balanced diet.
Why This Plan Works
This progressive plan gradually improves:
Foot and shoe conditioning
Cardiovascular endurance
Muscle strength and durability
Shoulder and pressure point adaptation for pack carrying
By following this structured approach, you’ll be well-prepared for your next adventure. If you need more guidance, a personal trainer can help monitor your progress.
For more hiking insights, check out our blogs: Outdoor Adventure Australia.
Have questions? Reach out to us—we’d love to help you get trail-ready!