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HIKING & BACKPACKING

TRAINING PLAN

Build the strength to carry your pack, go the distance, & stay strong from the first mile to the last.

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Build the Strength & Endurance to go Further

How to train for backpacking with strength & endurance.

START TRAINING

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Why a Backpacking Training Plan Matters

Backpacking isn’t just a long walk in the woods. It means carrying extra weight on your back, climbing hills, and staying steady on uneven trails for hours at a time. If your body isn’t prepared, knee pain, back strain, and fatigue can hit fast, and cut your adventure short. The good news is that with the right hiking and backpacking training plan, you can build the strength, endurance, and resilience to handle the miles with confidence and actually enjoy every step. Here’s what a well-structured backpacking training plan can help you achieve

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- Build leg and core endurance for long ascents and descents

- Strengthen shoulders and back to handle heavy packs comfortably

- Enhance balance and joint stability on uneven terrain

- Prevent common injuries like anterior knee pain, plantar fasciitis, and lower-back strain
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Train Smarter. Start Strong.

Simple structure to keep you on track.

- Start 8–12 weeks before your trip for best results

- 6–8 weeks can still work if you’re already active.

- Consistency in training is key.

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Simple structure to keep you on track.

Backpacking Strength Training

Focus on high-rep, endurance-based strength sessions targeting:

- Legs & glutes (step-ups, lunges, squats) - Back & shoulders (loaded carries, deadlifts with backpack) - Core stability (planks, single-leg balance, anti-rotation presses) - Train 2–3 times per week to build muscular endurance and protect your joints.

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Simple structure to keep you on track.

Recovery & Injury Prevention

Dedicate at least one day per week to active recovery (stretching, mobility, foam rolling).

- Prioritize quality sleep and rest.

- Mobility work can dramatically reduce soreness and prevent overuse injuries.

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Simple structure to keep you on track.

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Cardio & Steady-State Endurance

- Build a base with Zone 2 cardio—think long, steady walks or incline treadmill sessions (30–60 minutes, 3–5 times per week).

- Include training hikes (“rucking”) once a week to simulate real trail conditions. Increase hike distance/elevation gradually by ~10% weekly.

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Simple structure to keep you on track.

Progressive Load & Specificity

- Begin by carrying ~5% of body weight in your pack, and increase it weekly by 5%.

- As you near your hike, occasionally overload slightly above your planned pack weight, your load will feel lighter on the trail.

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_SAMPLE TRAINING PLAN

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How to Get Your Body Ready for the Demands of Hiking.
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Sample Week

Progressively increase hike difficulty or pack weight each week by ~10%.

Monday

Strength (High-rep legs & core)

Tuesday

Zone 2 cardio (incline walk or treadmill)

Wednesday

Recovery + mobility

Thursday

Strength (High-rep legs & core)

Saturday

Training hike with pack (moderate load)

Friday

Rest or light hike

Sunday

Recovery stroll + stretching
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Sample Day

Strength (High-Rep Legs & Core)

Build endurance in the muscles you’ll rely on most while backpacking. High-rep leg and core work prepares your body for long climbs and uneven terrain.
V-Ups 3×12
Lunges (3×20 steps)
Goblet Squats (3×15, moderate weight)
Plank side rotation (3×30–45 sec each side)
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_FREE TRAINING PLAN

Get trail-ready with the Evergreen GO App. Download the app to unlock our FREE, structured hiking and backpacking training plan — designed to build the strength, endurance, and resilience you need for the mountains.

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- Step-by-step training schedule tailored for hikers and backpackers

- Guided strength, cardio, and recovery workouts

- Expert tips on load management, mobility, and injury prevention

GET FREE PLAN

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How to Prevent Injuries While Training for Backpacking

Backpacking is one of the most rewarding outdoor pursuits, but it also places stress on your joints, muscles, and connective tissue. Without preparation, hikers commonly experience knee pain, ankle sprains, shin splints, or lower-back strain.

The key to preventing injuries while training for backpacking is combining strength work, mobility drills, and progressive loading. Here’s how:

- Build leg and glute strength with squats, lunges, and step-ups to protect your knees on steep descents

- Train your core and lower back with planks, carries, and anti-rotation movements for stability under a heavy pack
- Add ankle and hip mobility drills to improve balance on uneven terrain and reduce the risk of sprains


- Progress your pack weight and mileage gradually instead of jumping into long, heavy hikes too quickly


- Include at least one day per week of active recovery (mobility, foam rolling, light walking) to reduce overuse injuries

Preparing your body in advance ensures your hiking training plan builds strength without breaking you down, so you arrive at the trail feeling confident, not injured.

FAQ’s

  •  The most effective backpacking training plan combines cardio, strength training, and progressive hikes with a loaded pack. Start 8–12 weeks before your trip so your body has time to adapt. A balanced plan should build endurance for long days, leg and core strength for climbs and descents, and stability for uneven terrain.

  •  You don’t need a gym to train for hiking. Bodyweight movements like squats, lunges, and planks build strength, while resistance bands can target your glutes and hips. You can also use your backpack loaded with books or gear to simulate carrying weight on the trail.

  • Preventing knee pain starts with strengthening the glutes, hamstrings, and quads through step-ups, lunges, and hip thrusts. Add mobility drills for your hips and ankles to improve movement and reduce stress on your joints. Training smart helps protect against common issues like patellofemoral pain and IT band syndrome.

  • Yes — strength training is essential. Hiking builds stamina, but it won’t give you the power or resilience needed to carry heavy packs over long distances. Strength workouts improve endurance, reduce fatigue, and protect your body from injuries, making your backpacking trips more enjoyable and sustainable.

  • Start light, with 5–10% of your body weight, and gradually add more load each week. Aim to reach or slightly exceed your planned trail weight before your trip. This progressive approach helps your muscles, joints, and connective tissue adapt safely while building confidence for carrying your pack on the trail.