How to Train for Hiking || REI

How to Train for Hiking || REI

If you’re just getting into hiking or you aspire to do longer hikes to loftier places, then doing some preseason training can be a big help. The eight exercises Dr. Sam shows in this workout plan are designed to target areas that power you up the trail mile after mile: They increase strength in your core and major leg muscles, and help build endurance in those same muscle groups.

In this video, we’ll show you the following exercises:
Hip Roll—0:43
Jump Squats—1:27
Step Up—2:01
Heel Down—2:37
Bridge with Hamstring Curl—3:27
Squat Curl Overhead Press—4:10
Hip Clock—4:49
Side Plank with Leg Raise—5:35

And for more information on training for hiking, check out our article: https://www.rei.com/learn/expert-advice/hiking-training.html

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At Recreational Equipment, Inc. (REI), we love to get outside and play, and we know first-hand the importance of quality outdoor gear. We stand behind all our products with a 100% satisfaction guarantee, and we design our own line of award-winning REI brand gear and clothing. Whether you’re new to outdoor adventure or a seasoned pro, we gladly share our enthusiasm for our products—and the trails, slopes and waterways where we play. Shop REI.com: https://www.rei.com/ Take a class: https://www.rei.com/learn.html Travel with REI: https://www.rei.com/adventures Learn something new: https://www.rei.com/learn/expert-advice Find a trail: https://www.rei.com/h/adventure-projects Read: https://www.rei.com/blog REI Membership: https://www.rei.com/membership/benefits

47 Comments

  1. Kai-leen Hsueh on November 16, 2021 at 9:27 am

    Great video! And I work with Ana. 😀

  2. Robert Bonner on November 16, 2021 at 9:31 am

    Loving all these videos! Thank you.

  3. Caswell on November 16, 2021 at 9:33 am

    if you dont; want to do any of these then you can go for running

  4. MojoKiss on November 16, 2021 at 9:34 am

    amazing what one can do with a few simple tools and some knowledge. Thanks for sharing.

  5. Kevin Heck on November 16, 2021 at 9:36 am

    These are great pre hiking exercises.

  6. Eric Anderson on November 16, 2021 at 9:36 am

    Put rocks in pack, put pack on back, start walking.

  7. Rafael Souza on November 16, 2021 at 9:36 am

    Always see many stupid comments “just go hiking” – for those who are starting hiking, remember that for all sports, you need muscle protection and strength to have better results. Or it would be easy to say to a swimmer, just stay in the pool and you will be the champ….

  8. YoZync on November 16, 2021 at 9:37 am

    This the type of video that comes on the TV at the hospital when you’re in the waiting room.

  9. Anthony Coleman on November 16, 2021 at 9:37 am

    Great video. I am jealous of whoever owns the house you filmed this in. Love all the timber

  10. Jerome Melgar on November 16, 2021 at 9:38 am

    Question: Do they need to be 15-20? Can I do 12?

  11. Travis Watson on November 16, 2021 at 9:39 am

    This is really helpful. Thank you!

  12. Scinery on November 16, 2021 at 9:39 am

    I’m going in 1 week
    and seriously I’m worried I get tired so easily

  13. 1solo Rainforest on November 16, 2021 at 9:41 am

    Great!

  14. KD Stoffel on November 16, 2021 at 9:47 am

    Good stuff. I appreciate the concise instructions and the demo is well done. It looks like I’ve got some work to do. Thanks for the help.

  15. Richard Baldwin-Way on November 16, 2021 at 9:48 am

    This is great! Honestly learned a lot of helpful tips here. Would love some ankle strength exercises as well!

  16. Stephen Hiker on November 16, 2021 at 9:49 am

    wow this was on point

  17. Delphine LesterLost on November 16, 2021 at 9:51 am

    I need to do some this everyday

  18. Brent Lichtenberg on November 16, 2021 at 9:52 am

    This video is awesome, but what really caught my eye is all the desk space devoted to firewood storage. That’s _gotta_ be a code violation.

  19. LeonPassion on November 16, 2021 at 9:52 am

    Anyone else came here to see how to train? 😉😛

  20. twwtb on November 16, 2021 at 9:54 am

    Really great presentation. Careful though with those side planks if you have any shoulder issues.

  21. Robin Pierce on November 16, 2021 at 9:55 am

    Even though I hike NJ/NY regularly, add’l strength training is a great idea. I really like the use of an exercise ball too. Thanks REI

  22. Micah Clark on November 16, 2021 at 9:55 am

    Honestly, seeing alternative exercises for accessibility was so refreshing as a hiker with chronic pain. There are days I can hike miles and days I can’t leave my bed, so seeing an option to gently stretch those muscles is so appreciated.

  23. Hiking Feral on November 16, 2021 at 9:57 am

    I just stretch and load up my rucksack, then go on long day hikes with heavy gear. More weight than my normal base weight. When it comes to the exciting first day of an adventure my pack feels so light because of those training hikes. My traps are strong but they can get sore still.

  24. manic mechanic on November 16, 2021 at 9:58 am

    I’ve been in the woods my whole life, and I’m here to say that this is unnecessary.

  25. Filip Petrinović on November 16, 2021 at 10:00 am

    You’re talking about training for power (which is by the way any training you do, I think you were reffering to strength) bit you ‘drown’ it in a sea of endurance based exercises so it has literaly no effect

  26. Jessica Poe on November 16, 2021 at 10:01 am

    That squat form is superb! Yass!!

  27. razz P on November 16, 2021 at 10:02 am

    What about daily hiking, as prep for hiking?

  28. Stir It Up on November 16, 2021 at 10:04 am

    No rep on that first squat. She’ll never make the cut

  29. Sellorbuy FOMO on November 16, 2021 at 10:04 am

    The Host voice was soothing. Great video, thanks

  30. braddahjerry on November 16, 2021 at 10:06 am

    Thank you for this! I’m gonna implement these to my daily workouts

  31. Will Burchfield on November 16, 2021 at 10:08 am

    This is very similar to something we did with a client training for a major hike, she had great success. Solid workout add ons!

  32. Kayla Ess on November 16, 2021 at 10:09 am

    a quick auditory description of each exercise would help make this accessible to the visually impaired

  33. billy bosco on November 16, 2021 at 10:10 am

    Just put one foot right in front of the other. That’s what I was always told.

  34. Bill Seay on November 16, 2021 at 10:10 am

    Hey Thanks big help

  35. Adam Stover on November 16, 2021 at 10:11 am

    Great video

  36. Korbin Burns on November 16, 2021 at 10:12 am

    Step 1: walk…. there is no step 2

  37. Sandra Grant on November 16, 2021 at 10:14 am

    what is the height of the step you’re using?

  38. Yaroslav Bozhkov on November 16, 2021 at 10:14 am

    Many many thanks!!!

  39. Richard Teal on November 16, 2021 at 10:16 am

    Thank you REI for posting this. I’m 4/6 now for Saranac 6. Started this workout earlier this year after Haystack basically ate me for lunch. Just did Scarface no problems. Still have the most difficult 2 left – we’ll see! Agree with Rafel about the "just go hiking" comments – that’s great if you live someplace where that’s feasible and don’t have a 50+ hours a week desk job. Or are in your 20s and already very fit. I’m 59, spend 5 days a week sitting in front of a computer, and only get to go hiking a few times a year. If I don’t do something like this workout I would have to stick to flat easy trails.

  40. Unicorn Sparkle Tigers on November 16, 2021 at 10:17 am

    Great intro!😮

  41. Spitch Grizwald on November 16, 2021 at 10:19 am

    Step 1. Start hiking and never stop. That way you’ll always be in shape.

  42. FunU on November 16, 2021 at 10:19 am

    Enough physical strength is really important, but the reflection on the scene and the condition of the mountains and forests is the safest way to actually walk through.

  43. Jia L. on November 16, 2021 at 10:22 am

    Also do not forgot to work on endurance! But yes, you can definitely and should take breaks during hikes when needed.

  44. Simone Amann on November 16, 2021 at 10:25 am

    This is fantastic! Thank you so much!! Great for when you can’t get out to train on the mountains. 👌🏼😁

  45. E vL on November 16, 2021 at 10:25 am

    Excellent! THank you!

  46. Spitch Grizwald on November 16, 2021 at 10:25 am

    Incorporating a bosu ball would be useful I’d think.

  47. flameout12345 on November 16, 2021 at 10:26 am

    Just train stairs.

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