RECREATIONAL SPORTS GUIDE
A practical strength plan for hikers
Leg, calf and carrying work to help you prepare for longer walks and uneven terrain.
Start with manageable walks, then add leg strength and balance practice. Increase duration gradually, and choose terrain that matches your current ability.
A sample week
- Day A: low step-up 3 × 8 per side; calf raise 3 × 12; farmer carry 3 × 30 seconds.
- Day B: supported split squat 3 × 8 per side; hip hinge 3 × 10; bird dog 2 × 8 per side.
Make it work
Practice carrying a light pack on shorter walks before a longer route.
Choose a comfortable range of motion and adjust the exercise if it causes pain.
Why these movements?
These are practical training choices based on the demands of the activity, rather than proof that one exercise uniquely improves performance. Progress load and volume gradually.
General resistance training principles: ACSM position stand ↗
This is general fitness education. Select loads and exercises that suit your health and ability.
Explore training programmes →