How to Train for Backpacking: For the First Time Backpacker
Ready to embark on your first backpacking trip? If you’re new to hiking with a heavy pack over long distances, the idea can feel a bit overwhelming. But with the right training and preparation, you’ll be more than ready to hit the trails and enjoy your journey. As an avid backpacker I’ve learned that proper training is key to making your experience safe and enjoyable. In this guide, I’ll walk you through how to train for backpacking, teaching you the best ways to build your strength, stamina, and mental grit for your first backpacking trip.
How to Train for Backpacking
If you are a beginner to backpacking or just trying to get ready for a backpacking trip, you will want a good training program. When it comes to training for backpacking it is important to strengthen your body because backpacking is a high repetitive and demanding activity. A balanced training plan that includes strength training, mobility, and cardiovascular exercises will optimize your performance out on the trail.
Before your trip to give I recommend to at least give your body 12 – 16 weeks or longer to get in shape prior. Though the body does adapt fairly quickly, the longer you train the more your body will have adapted to the physical demands of your training.
During your prep phase for your backpacking plan, the majority of it will be built around cardiovascular training. While I have completed multiple activities for cardio the best cardio for backpacking is the rucking or weighted walking due to specificity. I’ll have you begin with easy hikes while gradually increasing it over time.
Setting Up Your Training Timeline
A good training plan helps get your body ready for backpacking. In this guide for how to train for backpacking, I would recommend starting training at least 8 – 12 weeks before your trip to give yourself enough time to prepare. Your training should include two to three days of strength exercises and three to four days of cardio each week.
Before starting have an idea of what types of cardio you want to do. Some people I have trained in the past have enjoyed doing a blend of running and walking while others enjoyed more walking and biking. Think about how you are going to start your routine, I recommend getting a planner and writing these workouts out on paper. It has been shown people follow a schedule more if it is physically written compared to using their phone or trying to remember.
Cardiovascular Health for Backpacking
Cardiovascular health is a critical component of a successful backpacking training plan. Hiking and backpacking fall under the category of endurance sports, which demand a strong cardiovascular foundation. Incorporating both cardiovascular and strength training into your routine ensures that you are well-prepared for the physical challenges of a backpacking trip.
Aerobic fitness is considered the best asset for backpacking, and activities such as hiking, rucking, or walking on a treadmill, and running work well for the foundation.
Aerobic Training
Aerobic training is the foundation in this guide for how to train for backpacking. By strengthening your aerobic capacity, you will improve the endurance needed for longer hikes. I recommend focusing on specificity of the activity doing mostly walking, hiking, or rucking type activities as they simulate backpacking the most.
However, I have found running and trail running to also be a great stimulus as well if that is something you are already planning on doing or have been doing. As an avid trail runner myself, I actually do a combination of rucking and running for most of my backpacking trips.
Cross-training activities such as cycling, swimming, kick boxing, or any other activities can enhance cardiovascular endurance while reducing strain on specific muscles used in backpacking. I recommend adding in other types of aerobic training especially when a routine begins to start feeling boring or stale.
I recommend aiming for three to four cardio sessions per week, each lasting at least 30 minutes to start then gradually building up to longer distances or more time.
Interval Training
Interval training can significantly enhance both speed and endurance and great for improving how well the body can extract oxygen from the air and use it. You might have heard the term Vo2, interval training works on improving your Vo2.
In my experience interval training can work well especially when someone is short on time. Interval training is focused on more short and intense bouts of activity usually lasting about 2 to 5 minutes. However, backpacking is a very slow aerobic based activity, and I really don’t recommend interval training for backpacking. As it is better used for other activities like running or biking a race or sports like soccer (football) that involve bursts of sprinting.
I do like interval training, and it is great workout in a pinch and for just overall health. Keep it as another tool in the tool kit.
Strength Training Essentials
Strength training makes up a secondary focus in this guide for how to train for backpacking. This helps strengthen your legs, back, and core muscles, which are super important for carrying the weight during backpacking. By building up these major muscle groups, you’ll perform better and be able to handle the weight of your backpack during hikes.
Strength training is often overlooked as unnecessary in most backpacking routines. But I believe it be very important as I have seen the benefits with my clients as a personal trainer and now as an occupational therapist. To clarify, yes people can backpack without doing a strength training routine, I know many people that do.
However, I recommend a strength training routine because when done correctly, it will maximize your performance out on the trails and minimize your risk of injuries as shown here, here, and here. Strength training is critical for making your body stronger and resistance to soreness.
Lower Body Strength
Lower body strength is super important for backpacking because it helps you walk on rough trails and carry a heavy backpack. The lower body also takes most of the weight of the backpack and is prone to injury at the hips, knees, ankles, and feet.
For the lower body my favorite exercises are some forms of squat and “hip hinge” exercise like a dumbbell Romanian deadlift. Both of these exercises are great exercises to make your legs stronger. Try doing 1-3 sets of 10-12 repetitions
Next, I like to do some type of single leg exercises. Lunges and step ups are great single leg exercises for building up that inner thigh and do well to strengthen muscles used for steep inclines. For these exercises aim for 1-3 sets of 10 – 12 or repetitions.
Core Strength
Core stability exercises, such as planks, side planks, and bird dogs are crucial for maintaining balance and preventing fatigue during long hikes. A strong core helps you maintain stability on uneven terrains and reduces the risk of injuries.
Incorporating core exercises into your hiking training routine can significantly enhance your overall fitness and hiking performance.
Upper Body Strength
Upper body strength though sometimes overlooked, is important for hikers because it helps you carry a heavy backpack. My recommendation in this guide for how to train for backpacking is to focus on exercises that strengthen the shoulders and back for carrying.
Here are some exercises that can make your upper body stronger for backpacking:
- Shoulder press
- Dumbbell Rows
- Dumbbell curls
- Push-ups
- Lying tricep extensions
Do these exercises 1 -3 sets for 10-12 reps. Having a strong upper body helps you carry your backpack better and get less tired during long hikes. This makes your backpacking trip more fun and comfortable.
Mobility and Stability
Developing mobility is another crucial factor because if your body doesn’t move well, you can be at an increased risk of injury. My recommendations for mobility are to complete mobility exercises for the main joints of the body.
My mobility recommendations are:
- Cat and Cow
- Shoulder CARs
- Hip Airplane
- Ankle CARs
Aiming for about 10 – 12 repetitions of each exercise will help improve mobility in each joint.
Alternatively, I know quite a few people that enjoy yoga, and you could also engage in 15 to 30 minutes of a yoga routine and get a benefit out of that as well. I would say yoga helps with mobility while usually also includes a bit of stretching.
Stretching Routines
I often get asked a lot about stretching and I prefer to use dynamic stretching with shorter holds or use foam rolling in place of traditional static stretching routines. A lot of people enjoy yoga which usually is a blend of stretching and mobility work and I believe that works well for most people.
Overall, incorporating some form of gentle yoga, mobility, and foam rolling into your training schedule is a good idea for helping keep your joints mobile and muscle tissue healthy.
Hiking-Specific Training
When it comes down to how to train for backpacking, the best way to get ready is to start hiking. Hiking is the most specific training you can do for backpacking because it works on the same factors. I recommend making hiking your cardio exercise of choice over due to specificity of the activity to the goal.
I recommend to practice hiking with your backpack packed to get used to the challenges you’ll face on your trip. Working on training with a loaded pack and testing your gear out in different weather conditions.
Short Hikes
I recommend doing short hikes or walks during the week which can be used to improve speed hiking and pacing through focused training. A challenging hike for beginners is typically 3-6 miles with less than 2000 feet of elevation gain. For intermediate hikers, a challenging hike is around 6-10 miles and/or 2000-4000 feet in elevation gain.
Start slow going for 3 miles on short hikes or walks and do this at a good hiking pace on level ground which is about 2-3 miles per hour.
Long Hikes
Longer hikes help develop stamina by increasing the time spent on the trail. Incorporating long hikes into your training regimen prepares your body for the extended physical activity required during a backpacking trip. On longer hike days I recommend this to be where the loaded hikes occur.
These hikes also help you understand your physical limits and improve your pacing for longer treks. Start with low weighted hikes and then gradually progress.
Elevation Gain
For first time backpackers, plan hiking routes in local parks or in areas with more level elevation gain. Shoot for less than 2000 feet of elevation on a training trail. Fitness level, obstacles on the trail, weather, and backpack weight can affect hiking speed. For every 1,000 feet of elevation gain, add approximately 30 minutes to your hiking time.
A good hiking pace to aim for while carrying a loaded backpack is 2-3 miles per hour. It takes an estimated 20-30 minutes to hike one mile, which can be extended by elevation changes. By practicing you will gain confidence over time.
Training with a Loaded Pack
Training with a loaded backpack helps your body get used to carrying the weight you’ll have on your trips. It’s like practicing for the real thing, making sure you’re ready for the physical demands of hiking. I recommend starting with about 10 pounds in your backpack and slowly add more weight over time.
This kind of training makes challenges your body to tolerate carrying a load for extended amounts of time on the trails. By practicing with a loaded backpack, you’ll be better prepared to carry your gear comfortably on your backpacking trip.
Gradual Increase in Pack Weight
Starting with a lighter load allows for proper body adaptation before moving to heavier packs. When training with a loaded backpack, start with a weight that is 25% of your expected load. The ideal training pack weight should be around 10 – 15 pounds as you begin. Aim to gradually increase your training weight up to about your target load weight.
Using full water bottles can be an effective way to add more weight to your daypack. Adding extra weight can also include carrying more water than needed, such as 2-3 more liters. This gradual increase helps your body adapt to the added weight, reducing the risk of injury and improving your overall hiking performance.
Proper Pack Adjustment
While testing out your backpack, also work on adjusting and getting a feel of how your backpack sits on your hips. Be sure to make sure most of the weight is supported by your hips rather than your shoulders. Proper pack adjustment is crucial for comfort and reducing strain on your back and shoulders.
Make sure your pack fits snugly and that the weight is evenly distributed, allowing you to hike more comfortably and efficiently. If your backpack is not comfortable maybe consider getting a different one.
Sample Training Schedule
| Monday | Upper Body Strength Routine | Mobility & Core Workout |
| Tuesday | Short Walk or Hike (3 miles or 30 Minutes) | |
| Wednesday | Short Walk or Hike (3 miles or 30 Minutes) | |
| Thursday | Lower Body Strength Routine | Mobility & Core Workout |
| Friday | Rest | |
| Saturday | Long walk or Hike (5 to 10 miles) | |
| Sunday | Rest |
Recovery and Nutrition
Eating the right foods after working out helps you get your energy back and recover faster. A good training plan should have a mix of strength exercises, cardio, and rest days to keep you from getting too tired. Eating well is important to give your body the fuel it needs for workouts and to help you recover.
Make sure to eat a mix of carbs, proteins, and healthy fats to support your recovery and training. By focusing on good nutrition and rest, you can get the best results from your training and be ready for your backpacking trip.
Recovery Techniques
Beginners should incorporate rest days into their training schedule to promote recovery. More experienced individuals typically can manage with one rest day during their training schedule. Ensuring adequate rest and recovery is crucial for preventing injuries and adequate recovery for the next week of training.
Nutrition Tips
A combination of carbs and protein should be consumed within an hour after hiking to support recovery. Nutrition plays a crucial role in recovery after hikes, helping to replenish energy stores and repair muscles. By focusing on a balanced diet, you can enhance your training results and ensure your body is well-nourished for the physical demands of backpacking.
Using Technology to Track Progress
Fitness trackers can help identify trends in your physical activity over time. These devices can track heart rate, distance, and elevation gain, which are crucial for effective training. Using GPS software can assist in planning routes that include significant elevation changes for effective training.
Incorporating technology into your training routine helps monitor progress and make necessary adjustments to your fitness program. This ensures that you stay on track with your training goals and optimize your performance for backpacking trips. Here are some of the best hiking apps I have personally used.
Fitness Tracker Benefits
Fitness trackers measure heart rate and pacing during hikes, helping hikers maintain optimal performance. Using a fitness tracker allows hikers to accurately track distance covered during their excursions. Fitness trackers also measure elevation gain, providing valuable insights into the hike’s intensity.
A smartwatch with fitness capabilities and a Strava account can further help track fitness progress. Leveraging the benefits of fitness trackers ensures your training is effective and tailored to your backpacking goals.
Apps for Accountability
Setting a weekly schedule can help ensure accountability in training. I recommend writing down your training schedule using a planner or a calendar and putting it somewhere where you will see it. After the day is done, draw and “x” over the calendar date or in your planner to keep you on track. There are also a lot of apps that can be used to help with tracking.
Mental Preparation
Identifying clear hiking goals boosts motivation and focus during training. Visual reminders of goals, such as printed route photos, can enhance focus. Sharing fitness achievements through apps can provide additional encouragement.
Maintaining a positive mindset, even during tough training sessions, is essential. Strategies like listening to music or adjusting training intensity can help during challenging days. Planning for a challenging hike or trip provides motivation to train consistently.
Goal Setting
Setting specific and realistic goals is essential to maintain focus and motivation during training. Specific and attainable goals not only provide a clear target to aim for but also increase motivation throughout the training process. It’s important to have a follow-up goal planned after achieving initial fitness objectives to sustain motivation.
Creating a structured plan with both initial and follow-up goals can lead to sustained improvements and ongoing motivation. Setting clear goals ensures focused and purposeful training, leading to better results.
Staying Positive
Changing things up during training can help keep the experience enjoyable and engaging. Maintaining a positive mindset is crucial for enduring training periods and overcoming challenges. Identifying and addressing mental barriers is key to remaining focused and motivated throughout the training process.
Always seek ways to adapt your training experience to ensure it remains fun and fulfilling.
Frequently Asked Questions
How long should I train before a backpacking trip?
To ensure you’re fully prepared for your backpacking trip, start training at least eight weeks in advance. This will help build the endurance and strength you need for an enjoyable experience.
What types of exercises should I include in my backpacking training plan?
To effectively prepare for backpacking, include a mix of strength training, cardio, mobility exercises, and recovery techniques in your training plan. This approach will help you build endurance and prevent injuries on the trail.
How can I improve my cardiovascular health for backpacking?
Boost your cardiovascular health for backpacking by incorporating aerobic activities like walking, running, cycling, and swimming. These exercises will enhance your endurance and prepare you for the trails ahead.
Why is it important to train with a loaded backpack?
Training with a loaded backpack is crucial because it prepares your body for the actual challenges of hiking by mimicking the weight and physical demands you’ll encounter on the trail. Embrace this practice to build strength and endurance for your adventures.
How can I stay motivated during my training?
Staying motivated during your training is all about setting specific, realistic goals and maintaining a positive mindset. Write down your goals and embrace technology for music, podcasts, etc.
Final Thoughts
Training for a backpacking trip means working on your heart health, building muscle, staying flexible, and knowing how to recover. Make a plan that includes these things, and you’ll be ready for the hike.
Go back to this guide for how to train for backpacking and remember to stay positive, set easy-to-reach goals, and eat healthy to help your training. With hard work and the right plan, you’ll be ready for any trail. So, lace up your boots, pack your gear, and start getting ready for your next backpacking trip
