Gearing up for your first backpacking trip can be exhilarating yet daunting all at the same time. Whether you’re setting foot on a 10-mile or 40-mile trek over several days, there are many areas you’ll need to prepare for. We’re talking about everything from permits, gear, packing, emergency kits, and, of course, the physical prep you need to feel confident going into and during your hike! I’m specifically talking about your physical fitness level heading into your hike. With all these areas to consider, it can get overwhelming quickly. So, to keep it easy for you, I will zoom in on the prep you’ll want to follow to prepare yourself physically before and leading up to Day 1 on your trek! As a Personal Trainer and Nutrition Coach who supports busy parents and sedentary working professionals, and as an average backpacker myself, getting in backpacking shape & feeling ready to conquer the mountain will make for the most enjoyable trek overall.
Our first area of focus may seem atypical to you. However, habits are indeed at the root of everything we do and everything we are. Think of it this way: when you’re out on the trail, it’s wise for one person (at minimum) in the group to have a working GPS and/or downloaded map of your trek to ensure you successfully reach your destination as safely as possible. Approaching your fitness and health is no different. Without a tailored for you, GPS road map to get there, you may be left wasting time trying all sorts of possible methods, not finding success in any of them, and before you know it, your trip is right around the corner & you’re not ready for it. For this reason, the first area I work on with all of my clients is their habits.
Cultivating Habits: Paving the Way to Success
To keep this easy to follow, allow me to highlight the three key areas you want to focus on when you are setting your goals and milestones for the upcoming months leading up to your trip.
- Acknowledging where you currently stand within your health and fitness routine.
As with any feat, getting clear and honest with your starting point is essential, as where you’re headed likely necessitates a gradual transformation. We are going from 0 to 100 slowly; it will be a progressive climb.
- For example, suppose your current exercise routine involves a couple of weekly cardio workouts. In that case, consider how you will prioritize and organize your cardio & strength training workouts into your weekly routine before jumping into a bunch of hikes. This is especially great to nail down now as we are still in the winter–a great time to build strength while the snow is melting before you can get outdoors for some practice hikes in the spring.
2. Visualizing your ideal state or self and where you want to be with your health and fitness.
What do you want to be able to do? How do you want to feel? In the context of your backpacking trip, how do you want to feel during and after tackling that 20-mile trek?
When you can get really clear on your goals and your definition of “success,” it will help pave the way for you to go from where you currently are to where you see yourself in the future. That is where we’ll go next.
3. Establish what I like to call “mini habits” to bridge the gap from your current routine to your ideal future state routine and/or end result.
What could some of these look like? Well, remember, behavior change and habit building is a steady progression. It’s not meant to be an overnight success, and it also doesn’t need to take years. When you build small, actionable, and realistic mini habits, you will steadily see progress over time when you commit to those. At first, you want to make these so small, so achievable that it almost seems TOO easy to accomplish. This is how we trick the brain into building a new habit instantly.
- For example, if you are currently doing those 1-2 cardio workouts per week, consider adding in 1 strength training session per week or even subbing one cardio session for a strength training session. This will be a good way for you to start building your strength without over-committing yourself to several workouts per week, lengthy workouts, etc. If it helps keep you on track, hire a personal trainer, take a weekly class at home or virtually or train with a friend who may be going on this trek with you!
The key to habit building is lowering your barriers to entry. You want to make these new habits you’re introducing almost TOO easy to accomplish. This way, you’re keeping that positive mindset, setting yourself up for success and you’ll be ready to progress to the next level in no time!
Keep building on your routine as you go. As you can see, this same process can be applied to any goal you have, whether nutrition-related or any other topic. I dive deeper into my full framework for mapping out your ideal roadmap in my Habit & Goal Setting Guide. Snag yours here using code SIERRA REC at checkout for an exclusive discount for Sierra Rec readers this quarter!
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Now that you’ve got the mindset, habit-building, and strategy down for your health and fitness routine, it’s time to put our money where our mouth is. Let’s discuss the must-have exercise in your strength training program as you prep for any backpacking trip!
Nurturing Your Fitness Routine: Physical Steps to Progress
To prepare your body for the challenges that come with the backpacking territory, focus on mastering these five key movements essential for navigating various trails and terrains.
A few notes on variables before we get into the exercises.
Rep progression: I like to use the rule of 15 for most exercises when it comes to progressive strength training. When using weights, if you can comfortably perform 15 or more reps, it’s likely time to increase your weights and drop your rep count back down to 8-10 reps to challenge your muscles continuously.
Weight progression: After mastering form and balance with bodyweight only, you’re ready to add weight. You can start with a light pair of dumbbells 5-10 lbs or a single dumbbell, medicine ball or kettlebell (free weight) and increase progressively.
Incorporate these exercises and progressions into your fitness routine 2-3 times a week over the next several months:
- Step Ups: Begin with low platforms and body weight, then gradually increase height and weight. You can start with a platform as low as 1 inch and up to a knee-high bench or hip-height wall or box. You can start with bodyweight clasping the hands in front of you or one hand on each hip, then add your free weights (dumbbells) in each hand and progress from there. Start with standard step-ups facing your platform, and then try adding in Lateral Step Ups for added challenge and working in a different plane of motion.
- Squats: Focus on proper form to start before adding weight. Option to hold your weight loaded over your shoulders or at your sides.
- Lunges: Experiment with forward, lateral, and reverse lunges. Start with the most comfortable ones and aim to master each variation with body weight. Add weight to the ones that you feel comfortable with while continuing to practice the others. As you become more advanced, you can gradually incorporate elevation, such as one foot on a plate or low elevated platform (12 inches or lower).
- Heel Down: Great for strengthening your ankles and overall balance for stability on uneven surfaces. Start on a flat, elevated surface such as a low platform, stair or step. You are stabilizing with one leg and reaching down with the opposite heel to touch the floor and press back up to a neutral position. You can start with a flat surface and progress to using a BOSU Balance Trainer or balance board to curate more significant challenges and instability.
- Single Leg Deadlift to Hip Flexion: Though these are some of the most common exercises that people mess up due to improper form, deadlifts are fantastic for enhancing your balance and strengthening your hamstrings, glutes, and hip flexors. You can start with standard Romanian Deadlifts and progress to single-leg deadlifts as you gain comfort. Use the tips outlined in these videos, and check out my YouTube channel here for all of my tutorials on deadlift variations and progressions using various equipment, from beginner to advanced!
Consistency is key. Aim for incremental progress in both added weight and repetitions. You can add these exercises to your strength training workout or as part of a warm-up based on your exercise routine. If you’d rather have a completely tailored backpacking prep plan built just for you, schedule a consultation with me to share more about your current routine, your backpacking goals and a plan that would best fit you and your lifestyle!
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Building Consistency
Consistency is where the true magic happens. You now have the steps, tools and resources to build your unique road map for your backpacking prep to get you from where you are currently to achieve your backpacking milestones. You also have a few key exercises to master regarding your specific exercise routine and how to build strength in the right areas ahead of your trek. Now, it’s up to you to piece together your road map and embark on your adventure of backing prep.
Establishing a realistic routine with your current lifestyle and achieving your goals is crucial to achieving any milestone, let alone those that come along with a 20-mile trail. Starting your prep and planning now will suit you well when your trip comes up, giving you at least four months to train and feel confident heading into such a feat! This will not only support your ongoing activities of daily life but also improve your performance and lay the groundwork for more intensive training closer to your trip.
Set clear goals for each phase of your preparation. Consider dividing your training into manageable blocks, focusing on different aspects such as endurance, strength, and mobility. As the trip approaches, adjust your fitness regimen to specifically target the demands of backpacking, such as training with heavier weights or getting out for some practice hikes with your pack (filled with some weight).
Remember, consistency breeds progress. Stay committed to your routine by making it realistic and achievable. Return to those mini habits and add new ones as past ones have been established. Track your progress, specifically via a mobile app to make it easier, and make adjustments and progressions each week to optimize your preparation for the adventure ahead.
By cultivating habits aligned with your goals, nurturing a comprehensive fitness routine, and diligently building consistency over time, you’ll find yourself well-equipped and confident to conquer the trails on your upcoming adventure!
If you’re seeking more guided support and someone to create a fully tailored backpacking guide just for you, connect with me here! As an avid backpacker myself and a Personal Trainer, I love building programs for clients that are realistic, achievable with their lifestyle and support their goals.
Stay tuned in the next issue on how nutrition and hydration play a large role in your backpacking prep and your time on the trail! See you in a few months; happy training!
