Strength
Strong enough to climb. Controlled enough to descend. A small, practical strength routine that earns its place on the trail.
Nathan Gee, Peaksted Coach
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3 min
A high step. A loose rock. A pack that pulls sideways just as you move your foot. Hiking strength lives in these ordinary moments—not only in the big climb at the start of the day.
You do not need to live in the gym. You need a handful of movements you can control, repeat and gradually make more demanding.
From the Peaksted photo archive. The point of gym work is better days outside, not bigger numbers for their own sake.
Start with this small menu
A starter coaching example for a healthy adult: warm up, then choose comfortable loads. Use support for balance when needed. Begin with one or two sets; leave a couple of clean repetitions in reserve.
Step-up: 6–10 each side. Choose a low step and stand tall without launching off the trailing foot.
Hip hinge: 6–10. Practise the movement unloaded first; add a manageable weight once the pattern feels controlled.
Split squat: 6–10 each side. Lower smoothly through a comfortable range. A hand on a rail is fine.
Calf raise: 8–15. Move through a controlled range, using support rather than wobbling through every repetition.
Carry: 20–30 seconds. Walk normally with a light, secure load. Stop before posture or breathing becomes strained.
Repeat before you upgrade
Try two short sessions on non-consecutive days if your current routine allows. First make the movements familiar. Then add a little load or a few repetitions—not everything at once. Keep demanding leg work away from your most important walk where possible.
A 2023 review by Currier and colleagues found benefits across a range of resistance-training prescriptions. The practical message is encouraging: there is more than one useful way to start. The exercise menu above is a coaching application, not a study-tested hiking programme.
Check whether it is helping
After two weeks, ask: are the movements smoother, can I repeat the sessions, and am I still enjoying my walks? If you are constantly sore, reduce the amount. Strength work should support the rest of the plan, not swallow it.
Keep hiking, too. Gym work does not teach slippery footing, pack fit or judgement in changing weather. Strength is one part of preparation—not a guarantee against pain or injury.
Do this next
Choose your first session now. Write down the exercise, load and repetitions. A repeatable twenty-minute start is worth more than an elaborate programme that never leaves your notes app.
Stop movements that cause sharp, increasing or persistent pain and seek qualified advice. Adapt the routine to your health, experience and equipment.
Keep exploring
Research behind the advice
Ready to put this into practice?
