Train Smart, Hike Strong: How to Prepare for Your Climb or Trek

Are you dreaming of reaching that epic summit or completing your first multi-day backpacking trip? Before you lace up your boots and hit the trail, let’s talk about the one thing that makes the difference between a miserable slog and a truly unforgettable adventure: training.

At Sojourner Guides, we don’t believe you need to be a super-athlete to achieve incredible things. But we do believe in preparation. Smart, intentional training will not only help you avoid injury, but also build the confidence and stamina you need to truly enjoy every mile.

How Much Training Do You Need?

We recommend a minimum of 3 to 10 hours a week dedicated to hiking prep, depending on your availability and how long or intense your upcoming trek will be. This time should include hiking, strength training, balance and mobility work, and recovery.

Train for the Terrain

Boulder fields, scree and talus terrain (ie loose rock of various sizes) is common at higher elevations and can be one of the most unstable surfaces you’ll encounter. It’s not enough to just walk or run on flat sidewalks. Get out on uneven trails. If you live in a city, seek out dirt paths, local parks, or even pile up some pillows at home for balance practice. Your ankles and knees will thank you.

Hiker working through uneven Talus on the Summit of Mount Bierstadt

Don’t Skip Upper Body Work

Sure, your legs do a lot of work on a hike, but your upper body supports your pack, handles trekking poles, and helps with scrambling or balance. Incorporate full-body workouts with a lower-body emphasis at least twice a week.

Ditch the Heart Rate Monitor

Unless your doctor says otherwise, let go of the heart rate monitor. In the mountains, you need to be in tune with your own body – not reliant on a screen. Learn to feel your limits and build interoception (your internal awareness). This matters when you need to push yourself in unpredictable mountain conditions. Know your edge and train to meet it.

Running vs. Hiking Prep

Running is fine, but it’s not the most effective training to replace hiking. Instead, walk on a treadmill at max incline with a weighted pack. This can be done on a Stairmaster, however if Stairmasters aggravate your knees or you battle arthritis, prioritize incline walking.

Mobility & Balance Matter

Mobility isn’t just flexibility – it’s your ability to control movement at end range. Practice Controlled Articular Rotations (CARs), hip airplanes, and marching glute bridges. For balance, start simple:

• Stand on one foot while brushing your teeth.

• Upgrade to a wobble board, pillow, or foam block.

• Do single-leg exercises while balancing: squats, planks, RDLs.

Keeping the balance in check as two hikers neat the summit of Longs Peak

Fuel Your Training with Proper Nutrition

Eat 0.8-1g of protein per lb of body weight per day. Start small – 100g/day – and slowly increase so your digestion can adjust.

Hydration: Drink 3-4 liters per day.

Snacks Are Strategy

Take snacks on your hikes to train your digestive system too. Try sweet, salty, savory, chewy, and crunchy varieties. Learn what works at elevation when your appetite gets weird. If you feel hangry, lightheaded, or sluggish, that’s your cue to EAT.

Better Electrolytes = Better Performance

Skip the sugary sports drinks. Try high-quality options like Skratch Labs, Nuun, or LMNT. Your stomach will thank you.

Sample Weekly Hike Plan:

• 1x per week: Short, fast hike (RPE 14-16) with 15-20% bodyweight. Max pack weight = 35 lbs.

• 1x per week: Long, steady hike (RPE 12-13) with 10-15% bodyweight. Max pack weight = 30 lbs. Dress warmer for a slower pace if the weather is chilly.

• 1x per week: Intervals of fast/slow hiking.

Bonus: Practice at dawn/dusk, simulate your destination’s terrain and conditions, and schedule back-to-back hiking days if your trip includes them.

Sample Weekly Strength Plan

Full Body 1: 

3 rounds of each exercise 

8-10 repetitions per exercise

Rest for 60 seconds between each round.

Goblet Box Squats 

Single Leg RDLs 

Inverted Rows

Planks (Hold 30-60 seconds)

Prone Ts and Ys

Full Body 2: 

3 rounds of each exercise 

8-10 repetitions per exercise

Rest for 60 seconds between each round.

Dumbbell Hip Thrust

Push-Ups

Bulgarian Split Squats

Suitcase Marches

Pallof Press

Looking to simplify the training process? Check out these pre-made plans by Upward Mobility Fitness!

Start Your Training Now with Upward Mobility Fitness!