Get Into Shape For Hiking in 2018

Obviously the best way to get in shape for hiking is to hike, I mean why would you do all those exercises inside rather than getting outside and soaking up some hills on your body? But if you are like me, you live in flatlands with no hills, or sometimes you just don’t have enough time to get out there, but you still want to train your body for when you do. So here are a few exercises you can do to get into shape for hiking this new year.


Crunches: Practice your favorite variation of crunches. Just remember to not strain your neck or spine. Also, don’t forget to breathe!

Squats: Pick a spot on the wall and look at it, maybe that picture with the quote “the mountains are calling and I must go” you bought a while ago. Start with your hips back, and not by bending your knees. Keep your back straight, don’t force your spine spine, and your chest and shoulders up. Keep looking straight ahead at that spot on the wall and you squat down, focus on keeping your knees in line with your feet

Lunges: Hold equal weights in both hands. You can use dumbbells, milk jugs, or cans filled with the tears of your enemies. From a standing position, step forward until both legs are bent at 90 degrees. Push up, bringing rear foot forward. Repeat with the other leg.

Push-Ups: The guys at NerdFitness have a great article and how to do proper push-ups

Step-Ups: I suggest you put on your backpack and fill it with about 20 lbs of stuff. Head outside and find a park bench or something similar and do as many step-ups as you can for 30 minutes three times a week. Add 5 pounds to your pack every week or two until you reach about 40lbs. Make it a goal to hit 700 steps in under 30 minutes.

Park Bench Leg Curls: Lay flat on the floor and scoot your hips toward an elevated bench. Place your left foot on the bench. Lift your right leg up as high as you can bear (pun intended). Press your left foot down into the bench and use your hammies and glutes to raise your butt up off the ground. Do 10, then repeat for other leg.

Bonus: Another way to prepare for a weekend hike is to run and do yoga during the week. You’ll get your cardio, stamina, and muscle tone, and the yoga is an excellent way to protect your joints.