Almost everyone can hike! In fact, that’s true - but with the right training it becomes safer and more fun. It is especially important for beginners to prepare specifically for walking in the mountains and for long hikes. With the right tips and exercises, you can increase your endurance, strengthen your muscles in a targeted manner and significantly increase your own safety on challenging trails.
Hiking training plan for beginners and professionals!
In this article, you will learn all about effective hiking training to increase your endurance and strength for your adventures. Whether you're preparing for hill walking training or planning a challenging trekking tour, the right approach is key. Discover how to train hiking with a structured hiking training plan that will improve your fitness and prevent injuries. For more challenging routes, targeted trekking training and training for mountain walking will help you to master altitude metres and difficult terrain with confidence. Plus, you’ll find helpful videos to follow along, making it easier to train effectively. Get ready to increase your fitness and enjoy every hike to the full! As always in life: start slowly and increase gradually!
If you don't hike, you haven't seen the world yet!" - Christian Sommer alias HikingFex, 2020
10-minute full-body walking workout
7-minute leg workout
10-minute hiking workout for legs and back
Warm-up for your hiking training
Mobility exercises after hiking training
Hiking Training Plan – Every 2-3 Days
In this hiking training plan, you'll build strength, endurance, and stability to prepare for your hikes. Every 2-3 days, you'll start with a 10-minute full body workout that activates all major muscle groups, followed by a specific workout for either legs or back, depending on the day. Don't forget to include a proper warm-up and finish with a mobility phase to improve flexibility and reduce muscle tension.
Warm-up: Begin with 5-10 minutes of light cardio (like jogging in place or brisk walking) and dynamic stretches to loosen up your muscles and prepare your body for the workout.
Full Body Workout (10 minutes): This quick session engages your entire body, combining movements that target your legs, core, arms, and back. It’s a great way to kick-start your training.
Leg or Back Training (Alternate days): After the full-body workout, focus on either leg strength or back exercises. On leg days, work on exercises to increase strength and stability for hiking, while on back days, target your core and back muscles to enhance posture and balance for mountain walks.
Mobility Phase: After each session, dedicate 5-10 minutes to mobility work, including stretches or yoga poses that focus on flexibility, especially for your hips, hamstrings, and lower back. This will help with muscle recovery and keep you agile on the trails.
By alternating workouts and prioritizing warm-up and mobility, you’ll improve your overall hiking performance and be ready for any trail ahead!
How to train hiking
The frequency of training for hikes depends on your goal, your fitness level and the level of difficulty of the planned tours. In general, 2 to 3 training sessions per week are recommended to prepare well for longer hikes. Your training should include both endurance and strength exercises to strengthen the relevant muscle groups such as legs, back and shoulders.
Long-distance hiking trails: The 200 most beautiful long-distance hiking and trekking trails in the world!
Here you can find all videos in a YouTube playlist to save:
Conclusion on hiking training
In conclusion, proper hiking training is essential for building endurance and strength on the trails. Whether you're training for hill walking or preparing for a challenging trek, a structured approach makes a big difference. If you're wondering how to train hiking, focusing on cardio, strength, and balance is key. A well-designed hiking training planhelps you improve stamina and prevent injuries. For more demanding routes, trekking training and training for mountain walking should include elevation gain, weighted hikes, and core exercises to ensure a safe and enjoyable adventure.
“You have only really been where you have been on foot.” Quote by Johann Wolfgang von Goethe
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A warm hello, I am Christian, chief globetrotter of this site and enthusiastic adventurer, hiker and filmmaker. I love to explore new paths and inspire people with them and I like to share my acquired hiking knowledge with you! You can also find my videos on YouTube! On my blog you will find tips for beginners and professionals on the biggest and most beautiful hiking tours there are. I want to encourage people to explore the world as hikers, whether in the country, through the forest or in the mountains. True to the motto: If you don't hike, you haven't seen the world yet.
On my blog I also write about hiking gear, proper summit training and nature conservation as well as tips and information on hiking.
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