Hiking uphill can be tough. It's not just the steep incline but also the lack of oxygen at higher altitudes that make it difficult to push your body up a hill.
The good news is that you can do exercises to help get the blood pumping and increase your strength and endurance, so you're ready for any hike.
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10 exercises that will give explosive power for hiking uphill
1. Plyometric exercises
Exercises involving jumping, hopping and skipping help increase the power of your muscles, giving you the extra boost you need to hike uphill.
There are a number of plyometric exercises you can do, such as jumping squats, tuck jumps, and star jumps.
You can also add plyometric exercises to your regular workout routine. For example, if you usually jog on the treadmill, add a few jumping jacks or jump squats to your routine.
Plyometric exercises are not just for hikers; they can also help runners, football players, and other athletes who need to generate explosive power.
If you're new to plyometric exercises, start slowly and be sure to warm up properly before you start jumping. You don't want to injure yourself by jumping too vigorously before your body is ready.
Start with a few basic exercises and work your way up to more difficult ones as your strength and endurance improves.
Plyometric exercises can help you get the most out of every hike. Not only will you be able to hike uphill more easily, but you'll also have the strength and endurance to enjoy the descent as well.
Give plyometric exercises a try and see how they can help you reach your hiking goals.
2. Squats
Squats are a great exercise for hikers because they help to build strength and endurance in the lower body.
They also help to increase the power of your muscles, which can give you the extra boost you need to hike uphill.
To do a squat:
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Bend your knees and slowly lower yourself down as if you were sitting in a chair.
- Keep your back straight, and don't let your knees go past your toes.
- Hold the position for a few seconds, then slowly rise back to the starting position.
Repeat the exercise 10-15 times or as often as possible without getting fatigued. You can also add weight to increase the intensity of the exercise.
Squats are a great way to strengthen your thighs, hips, and glutes, all of which are important muscles for hiking uphill. They can also help to improve your balance and coordination.
3. Lunges
Lunges are another great lower body exercise for hikers. They help to build strength and endurance in the thighs, hips, and glutes, as well as the calf muscles.
Lunges are also a great exercise for improving balance and stability.
To perform a lunge:
- Stand with your feet hip-width apart.
- Step forward with one foot and lower your body until your front thigh is parallel to the floor and your back knee nearly touches the floor.
- Pause, then push yourself back to the starting position.
- Repeat with the other leg.
Make sure to keep your core engaged and your spine straight throughout the entire exercise.
You should also focus on lowering yourself down slowly and pushing back up with control. As you get stronger, you can increase the intensity of this exercise by adding a weight vest or holding a dumbbell in each hand.
4. Step-ups
Step-ups are a great exercise for hikers because they help to build strength and endurance in the thigh muscles.
They also help to increase the power of your muscles, which can give you the extra boost you need to hike uphill.
To do a step-up:
- Stand in front of a bench or step and place your left foot on the bench.
- Use your right leg to push your body up until your left leg is straight.
- Lower your body back down to the starting position and repeat.
- Keep your core engaged throughout the exercise to protect your back.
- Try to do 10-15 reps per set.
If you don't have access to a bench or step, you can also do this exercise by stepping up onto a curb or other raised surface.
5. Bench presses
Bench presses are a great exercise for hikers because they help to build explosive power in the upper body.
They also help increase the strength and endurance of the chest muscles, which can be helpful for carrying a pack uphill.
To do a bench press, you will need a weight bench and a weightlifting barbell. Sit on the bench with your feet flat on the floor, then lay the barbell across your chest.
Use your hands to lift the barbell off of the rack and slowly lower it to your chest. Then use your chest muscles to push the barbell back to the starting position.
Make sure to use a weight that is challenging but still manageable. Start with three sets of eight repetitions, and gradually increase the weight as you become stronger.
6. Agility drills
Agility drills are a great way to improve your explosive power and overall athleticism.
They help to increase the speed and strength of your muscles, which can give you the extra boost you need to hike uphill quickly and easily.
You can do various agility drills, but some of the most popular ones include sprinting, jumping, and ladder drills. These exercises work your muscles in different ways and help to improve your overall athleticism.
Sprinting - Sprinting is a great way to improve your speed and power. It helps to increase the strength and speed of your muscles, which can give you the extra boost you need to hike uphill quickly.
Jumping - Jumping is another great way to improve your explosive power. It helps to increase the strength and speed of your muscles, as well as your jumping ability. This can come in handy when you need to jump over a log or creek on the trail.
Ladder drills - Ladder drills are a great way to improve your agility and coordination. They help to increase the speed and strength of your muscles, as well as your balance and agility. This can come in handy when you need to navigate around obstacles on the trail.
7. Deadlifts
Deadlifts are a great exercise for hikers because they help to build explosive power in the lower body.
They also help to increase the strength and endurance of the hamstring and glute muscles, which can be helpful for hiking uphill.
When doing deadlifts, be sure to use a weight that is heavy enough to challenge you but not so heavy that you cannot complete all of the repetitions.
Start with the barbell on the floor and position your feet hip-width apart. Bend at the hips and knees, and grasp the bar with an overhand grip, keeping your back straight.
Stand up with the barbell, driving through your heels, until you are standing upright. Reverse the motion, slowly lowering the barbell to the floor. Repeat for the desired number of repetitions.
8. Mountain climber
Mountain climbers are an excellent exercise for hikers as they help to develop powerful upper and lower body power.
They also aid in the development of abs and hip flexors strength and endurance, which may be beneficial while hiking uphill.
To do mountain climbers, you will need a place to anchor your hands (such as a sturdy bench or step). Position your hands shoulder-width apart and assume a plank position.
Then, alternately extend one leg and the opposite arm in order to mimic climbing a mountain. Be sure to keep your core engaged and your back flat throughout the exercise. Repeat for the desired number of repetitions.
9. Plank
The plank is an excellent exercise for hikers as it helps to build endurance in the chest muscles. The chest muscles are used to carry a pack uphill, so strengthening them can be very beneficial.
To do a plank, you will need a place to anchor your hands (such as a sturdy bench or step). Position your hands shoulder-width apart and assume a push-up position. Tighten your abs and glutes, then hold for 30 seconds to one minute. Repeat three times.
If you are looking for an additional challenge, you can try elevating your feet on a bench or step. This will increase the difficulty of the exercise. You can also add in some variations, such as lifting one arm or one leg at a time.
10. Burpees
Burpees are a great exercise for hikers because they help to burn fat all over the body.
They also help to increase the speed and strength of your muscles, which can give you the extra boost you need to hike uphill quickly and easily.
There are a variety of agility drills that you can do, but some of the most popular ones include sprints, shuttle runs, and burpees.
Burpees are a series of movements that are performed in succession, helping to build muscle strength, explosiveness, and cardiovascular endurance all at the same time.
The best part about burpees is that they can be done anywhere, without any special equipment. This makes them a great option for hikers who are looking for a quick workout that can be done on the go. All you need is enough space to move around in, and you're good to go.
How often should you do these exercises to see results?
It depends on how regularly you are working out currently. If you are new to exercising, start two or three times per week and work your way up. If you are already working out regularly, you may be able to do these exercises four or five times per week and see results.
It is important to note that these exercises should not replace your regular workout routine but should be added on top of it.
Whichever exercises you choose, be sure to focus on quality over quantity. Do not try to complete all of the repetitions in a single set.
Instead, aim to complete them with perfect form and good technique. This will help you to get the most out of the exercises and see better results in the long run.
Read Next: How many miles can you hike in a day?
Safety tips for uphill hiking training
- Be sure to warm up properly before beginning any strenuous exercises. This will help to prevent injuries.
- Focus on quality over quantity. Do not try to complete all of the repetitions in a single set. Instead, aim to complete them with perfect form and good technique.
- If you are new to exercising, start two or three times per week and work your way up. If you are already working out regularly, you may be able to do these exercises four or five times per week and see results.
- It is important to note that these exercises should not replace your regular workout routine but should be added on top of it.
- Be sure to drink plenty of water before, during, and after your workout. This will help to hydrate your body and prevent any injuries.
- Stretch after completing your workout. This will help to improve flexibility and reduce the risk of injury.
- If you experience any pain or discomfort while doing these exercises, stop immediately and consult a doctor. Exercising with an injury can make it worse.
Read Next: Is it ok to hike everyday?
Conclusion
Hiking uphill can be a challenging task, but with the right training, you can make it a bit easier.
By incorporating explosive power exercises into your routine, you can improve your strength and power, which can come in handy when hiking uphill.
Choose exercises that make you move quickly and powerfully, such as jumping squats, power push-ups, and sprints. With a little bit of practice, you'll be hiking uphill like a pro in no time!
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FAQs about hiking exercise
What is the best exercise for hiking uphill?
There is no one such exercise that is best for hiking uphill. However, exercises that give you explosive power can be helpful. Exercises such as jumping squats or jump lunges can help you generate the power you need to hike uphill quickly.
Why is explosive power important for hiking uphill?
Explosive power is important for hiking uphill because it helps you generate the speed and strength you need to make it to the top.
Exercises that help you develop explosive power can improve your overall performance when hiking uphill.
How do you train explosive power in your legs?
You can train explosive power in your legs in a few different ways. One way is to perform explosive exercises such as jump squats or jump lunges.
Another way is to use resistance bands to increase the intensity of your exercises. You can also try sprinting uphill or doing plyometric exercises
Whichever exercises you choose, make sure to focus on speed and power, not endurance.
What are some other tips for hiking uphill?
In addition to training explosive power, there are a few other things you can do to improve your performance when hiking uphill.
Make sure to wear sturdy shoes with good traction and to take breaks if needed. If the terrain is especially steep or challenging, consider using trekking poles to help you navigate more easily.
Finally, remember to stay hydrated and to pack plenty of snacks and water.
What are the benefits of hiking uphill?
Hiking uphill has a number of benefits, including improved cardiovascular fitness, increased strength and power, and better endurance.
Hiking uphill can also help you burn more calories and lose weight. In addition, hiking uphill can be a great way to see beautiful landscapes and enjoy nature.