TRAIN FOR THE TRAIL: 4 Essential Exercises Every Hiker Needs

TRAIN FOR THE TRAIL: 4 Essential Exercises Every Hiker Needs

A couple months back, we introduced you to James, the unstoppable traveler behind Wandering Weights—a fitness enthusiast who believes movement should take you places. From city streets to mountain trails, James has always shown that strength training isn’t just about the gym—it’s about fueling every adventure. (Check out that previous blog here: Wandering Weights: A Mobile Gym Adventure.)

Now, he’s back with a focus on one of his favorite ways to move: hiking. If you love hitting the trails but want to make sure your body is up to the challenge, James shares four straightforward yet incredibly effective exercises to help you conquer any terrain. If you prefer to jump to the video, click here: Train for the Trail: 4 Essential Exercises Every Hiker Needs.

1. Squats

Why do squats top the list? Because strong legs are a game changer on steep inclines. Squats target your quads, hamstrings, and glutes—the powerhouses for hiking. James recommends doing 8–10 sets, emphasizing that even bodyweight (air) squats are effective if you can’t add weight. Push yourself to go until failure and you’ll feel the payoff on those uphill climbs.

2. Lunges

A staple for any hiker’s training routine, lunges work your quads thoroughly and build mobility, especially in your non-dominant leg. They help you move efficiently over uneven surfaces. Weighted lunges are great, but James assures us that even basic bodyweight lunges build serious trail-ready strength.

3. Calf Raises

Stability on the trail is everything—think rocky paths, tree roots, and slippery slopes. Calf raises improve balance by strengthening your calves and feet. If you struggle with stability, don’t hesitate to use a bar or sturdy surface for support.

4. Farmer Carries

Trail hiking means carrying a pack and maneuvering over obstacles. Farmer carries develop your core and grip strength, echoing the real-life challenge of hiking with gear. Use a barbell, dumbbells, or even a plate—whatever you have on hand will do the trick.

Final Thoughts

James’s approach keeps things simple and functional—perfect for anyone ready to tackle new trails with confidence. No gym full of equipment needed, just a commitment to these four moves and a sense of adventure.

Ready to prep for your next hike? Add these exercises to your training routine and follow James’s journey for more trail-tested tips from Wandering Weights.