The Ultimate Backpacking Training Plan: Get Trail-Ready Fast

Nothing ruins an epic backpacking trip faster than feeling exhausted five minutes in. You’re gasping for breath, your legs feel like lead, and every uphill step is pure struggle. Your pack feels like a ton of bricks, your legs are on fire, and every uphill step is a struggle. So let’s avoid that – Follow this backpacking training plan and show up at the trailhead ready to crush those miles.

Before we dive in, grab my Free Backpacking Training Plan PDF—it includes a complete step-by-step workout guide, trail-tested exercises, and expert tips to ensure you’re fully prepared.—it contains a full, structured workout plan, including detailed exercises, reps, and weekly training schedules. Download it here.

Prefer to watch instead? Check out my full YouTube breakdown here: https://youtu.be/B3r21D92QTY

Why a Backpacking Training Plan Matters

Backpacking isn’t just walking with a pack—it’s a full-body challenge. Long miles, steep climbs, and unpredictable terrain all put serious strain on your legs, core, and stabilizing muscles. If you’re not prepared, the first few miles can feel like a battle, and by the end of the day, exhaustion can turn your adventure into a struggle.

Any exercise helps, but if you want to truly prepare, focusing on the right areas makes all the difference. Strength training builds the power you need for tough climbs and uneven surfaces. Endurance keeps you moving for hours without burning out. Pack weight training gets your body accustomed to carrying a loaded backpack over long distances. When these elements are trained together, you’ll not only survive your trip—you’ll enjoy it.

Skipping training isn’t just about discomfort; studies show that hikers who train beforehand experience fewer injuries, less fatigue, and more overall enjoyment on the trail. I’ve made that mistake before—showing up underprepared, feeling the weight of my pack immediately, and struggling up the first incline while my legs screamed in protest. Don’t let that be you. Let’s get you fully prepared.

Looking for gear recommendations? Check out my Backpacking Gear Lists for the exact gear I use on the trail.

Backpacking Training Basics

You don’t need to train like an elite athlete to get ready for backpacking, but having a structured plan makes a huge difference. The key is balancing strength, endurance, and mobility. At a minimum, aim for two strength training sessions per week, paired with at least two cardio or hiking sessions. This combination builds a solid fitness foundation without overwhelming your schedule.

If you’re short on time, even one workout per week is better than nothing. The most important thing is consistency. Over time, your body will adapt, and as your fitness improves, you can increase intensity or frequency as needed. Mobility exercises, core workouts, and stretching also play a role in keeping you injury-free, so incorporating those into your routine will be beneficial in the long run.

Strength vs. Endurance: What You Need to Know

Both strength and endurance play a key role in backpacking. Strength helps with carrying a loaded pack and tackling steep inclines, while endurance ensures you can hike for hours without burning out. A combination of moderate strength training and high-rep endurance exercises is the best approach. Your goal should be to train muscles to handle repetitive movements over long durations while also building enough power to handle tough terrain.

How Often Should You Train?

At a minimum, aim for 2 strength sessions and 2 cardio or hiking sessions per week. If you have more time, you can add extra sessions, but be mindful of recovery—rest is just as important as training. If your trip is approaching, gradually increase the difficulty of your workouts rather than overloading your schedule at the last minute.

For more tips on getting started, check out my post on What I Wish I Knew Before My First Backpacking Trip.

Essential Exercises for Backpacking Training

These exercises are backed by experienced backpackers and trainers to help you build strength, endurance, and stability for the trail. Whether you’re new to hiking or looking to level up, these moves will prepare your body for real trail conditions.

To build strength, endurance, and stability for the trail, focus on these key exercises:

Lower Body Strength

Strong legs are key for carrying a loaded pack over long distances and tackling steep climbs. These exercises will build the strength and endurance you need:

• Squats – Builds leg power for uphill climbs.
  • How to do it: Stand with feet shoulder-width apart, lower your hips until thighs are parallel to the ground, then push back up.
  • Common mistake: Letting your knees cave inward—keep them aligned with your toes.
  • Progression: Add a weighted pack or do split squats for more intensity.
• Lunges – Improves balance and stability.
  • How to do it: Step forward, lower your back knee until it nearly touches the ground, then push back up.
  • Common mistake: Bending forward, instead of keeping the torso upright.
  • Progression: Add dumbbells or perform walking lunges.
• Step-Ups – Mimics stepping on uneven terrain.
  • How to do it: Step onto a sturdy bench or step, push through your heel, then step down.
  • Common mistake: Letting your knee extend too far over your toes.
  • Progression: Hold a weighted pack or increase step height.
• Calf Raises – Strengthens lower legs for endurance.
  • How to do it: Stand on a step, push up onto your toes, then slowly lower down.
  • Common mistake: Rushing through reps—control the movement for best results.
  • Progression: Do single-leg calf raises or add weight.

Core & Stability

A strong core keeps you balanced on uneven terrain and reduces fatigue when carrying a heavy pack.

• Planks – Enhances core endurance for pack support.
  • How to do it: Hold a forearm plank, keeping your back straight and core tight.
  • Common mistake: Letting hips sag—engage your abs to keep your back flat.
  • Progression: Add movement by lifting one arm or leg.
• Russian Twists – Improves rotational strength for balance.
  • How to do it: Sit with knees bent, lean back slightly, and twist side to side.
  • Common mistake: Moving too fast—slow, controlled motions are best.
  • Progression: Hold a weight or extend your legs.

Shoulders & Traps

Your shoulders and traps help support your pack and prevent soreness after long hikes.

• Shrugs – Strengthens traps to reduce pack strain.
  • How to do it: Hold weights at your sides, shrug your shoulders toward your ears, then lower.
  • Common mistake: Using momentum—slow and controlled is key.
  • Progression: Increase weight or hold the top position longer.
• Farmer’s Carry – Improves grip and shoulder endurance.
  • How to do it: Hold weights in each hand and walk with good posture.
  • Common mistake: Hunching shoulders—keep them pulled back.
  • Progression: Walk longer distances or increase weight.

Cardio & Endurance

Backpacking is an endurance event, so these exercises improve your ability to go the distance.

• Hiking with a Weighted Pack – Best real-world training.
  • How to do it: Start light (5-10 lbs) and increase weight gradually.
  • Common mistake: Adding too much weight too soon—build up over weeks.
  • Progression: Increase incline, duration, or weight.
• Incline Walking on a Treadmill – Builds endurance for steep terrain.
  • How to do it: Set the incline to 10-15% and walk at a steady pace.
  • Common mistake: Holding onto the treadmill—engage your legs fully.
  • Progression: Carry a loaded pack or increase speed.
• Fast-Paced Walking – Simple for increasing fitness when a trail or gym is not possible.
  • How to do it: Walk briskly for at least 30 minutes.
  • Common mistake: Walking too slow—push the pace to increase heart rate.
  • Progression: Add a weighted backpack or include short bursts of jogging.

Now, let’s look at how to structure your training timeline based on when your trip is.

How to Train Based on Your Trip Timeline

Your training strategy should change based on how much time you have before your backpacking trip. The more time you have, the more you can gradually build strength and endurance. Here’s how to adjust your training based on your timeline. Btw, you can download all the workouts in a free PDF here.

3+ Months Out: Get Strong & Trail-Ready

If you have three months or more, you’re in the ideal position to build both strength and endurance gradually. This allows you to improve muscle strength, cardiovascular endurance, and pack-carrying capacity without rushing the process.

• Strength train 2-3 times per week, focusing on compound movements like squats, lunges, and step-ups.
• Incorporate 2-3 cardio sessions per week, including hiking or stair climbing.
• Start pack training with light weight (5-10 lbs) and increase gradually.

1-2 Months Out: Time to Ramp It Up

With 4-8 weeks to go, your focus should shift toward hiking-specific endurance and pack training. Strength training remains important, but endurance becomes a priority.

• Strength train 2 times per week with higher reps (12-20) to improve endurance.
• Increase cardio to 3 times per week, with at least one long hike (60+ minutes).
• Start hiking with your pack 1-2 times per week, gradually increasing weight to 50% of your final pack load.

Less Than a Month: Last-Minute Training Crash Course

If your trip is coming up fast and you haven’t trained much, focus on realistic trail simulation. Heavy strength training is no longer a priority—your goal now is to build endurance and get used to carrying your pack.

• Strength train only 1-2 times per week with bodyweight exercises to avoid soreness.
• Hike or do cardio 4 times per week, prioritizing longer hikes (60-90+ minutes).
• Every hike should now include your loaded pack, working up to full weight.

The One Training Tip Most Hikers Ignore!

Did you know that weak traps (trapezius muscles) are one of the top reasons hikers experience shoulder pain on long treks? Most training plans overlook these crucial muscles, but they’re essential for carrying a heavy pack without discomfort.

Most hikers focus on their legs and cardio—but ignore their traps. The trapezius muscles, which run from your neck down your upper back, are responsible for supporting your backpack’s weight for hours. Weak traps lead to shoulder fatigue and discomfort.

One of the best ways to build trap endurance is by incorporating shrugs into your routine. Whether using dumbbells, a barbell, or weighted bags, focus on high reps and slow, controlled movements to build endurance. This small addition to your training plan can dramatically reduce shoulder strain on the trail.

Key Trap Exercise:

• Shrugs – 3-4 sets of 12-20 reps, squeezing at the top for maximum activation
• Farmers’ Carry – 2-3 sets, carrying heavy weight for as long as you can walk.
  

How to Prevent Injuries While Training for Backpacking

Staying injury-free during training is just as important as building strength and endurance. Common hiking-related injuries—like knee pain, shin splints, and lower back strain—often come from improper training, poor mobility, or overuse. Follow these strategies to reduce injury risk and stay strong for the trail.

Warm-Up & Mobility Work

• Dynamic stretching: Do leg swings, lunges with a twist, and arm circles before every workout.
• Foam rolling: Focus on calves, quads, and hamstrings to prevent tightness.
• Ankle mobility drills: Strong ankles improve balance and reduce sprains on uneven terrain.

Strengthen Key Stabilizers

• Hip bridges and clamshells: Strengthen glutes to protect knees from strain.
• Single-leg exercises: Step-ups and single-leg deadlifts improve balance and prevent missteps.
• Core work: A strong core reduces lower back strain from carrying a heavy pack.

Smart Progression & Recovery

• Increase mileage and weight gradually—don’t jump straight to heavy packs or long hikes.
• Prioritize rest days—muscles grow and recover during rest, not constant stress.
• Stay hydrated and eat well—proper nutrition fuels endurance and speeds up recovery.

By incorporating these practices, you’ll reduce your risk of injury and ensure consistent progress in your training.

Final Tips & Trail-Ready Checklist

Before hitting the trail, use this checklist to ensure you’re fully prepared for your backpacking adventure:

✅ Stick to a Consistent Training Schedule – Strength train 2-3 times per week and hike with a loaded pack.
✅ Gradually Increase Pack Weight – Avoid jumping straight to full pack weight—build up over time. 
✅ Train on Similar Terrain – If your trip includes steep climbs, train on hills or use stair climbing.
✅ Prioritize Mobility & Recovery – Stretch, foam roll, and take rest days to prevent injuries.
✅ Fuel Your Body Properly – Stay hydrated and eat enough protein and carbs for endurance.

Final Thoughts

Training for backpacking doesn’t have to be complicated, but having a plan makes all the difference. Strength, endurance, and pack training are the key pillars of success, and sticking to a structured program will ensure you’re fully prepared for your trip.

Need a structured plan to follow? Download my Free Backpacking Training Plan PDF for step-by-step workouts, exercise demos, and a full training schedule. Get it here.

Now that you have a plan, it’s time to put it into action. Start training, stay consistent, and by the time your trip arrives, you’ll feel strong, confident, and ready to take on any trail.

Happy hiking, and see you on the trail!

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