Loaded Pack Training

***How do I workout for backpacking or hiking?***

 This is a question we hear frequently from our clients! One of the best ways is to use LOADED PACK TRAINING.  Yep, it's as easy as it sounds. Start walking with weight in your pack!

What do I put in my pack?

  1. Use water bottles or water bags instead of weight plates, dumbbells, or gear. 

  2. You can easily keep track of how much weight you are using and can lose weight if the training is too difficult.

  3. Water bottles and bags distribute weight in a more natural way and do not apply as much pressure to your back. 

Where should I walk?

  1. Around the neighborhood: Leave a pack by the door and throw it on every time you go for a walk. Even a 15 minute walk is good!

  2. Elevation training: Wear a pack for uphill intervals, either on a stairmaster, a mountain, or a small hill in town. Go up and down and repeat! 

  3. Hike with a loaded pack: Wear the loaded pack when you go for your typical hikes. 

Rules to Apply

  1. When you first start off, carry a little less weight than you think you can manage. If you think you can carry 20lbs, start with 15lbs.

  2. Increase your weight slowly each week....by a few pounds each time. Start with 5lbs, then next week carry 8lbs. 

  3. You should comfortably be able to carry more weight than your actual pack weight at least two weeks prior to your hiking trip.

  4. Do not increase intervals, distance, or time during the same week you increase weight. Alternate these each week.

  5. Be careful with downhill descents, these can be hard on your knees. If you feel pain, you can always dump out water at the top before you head back down. Refill at the bottom.

Common Issues

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  1. Upper body Soreness: Incorporate at least one day of upper body strength training into your program. Execute mobility and flexibility exercises after each walk. 

  2. Blisters: Wear hiking boots and thick hiking socks, not thin running shoes. Use lambs wool to put in socks in the areas you are blister prone. 

  3. Sore Back: Walking poles help alleviate back pain by distributing more of the weight/work to the upper body. 

Training for a hike using LOADED PACK TRAINING is super simple and has a low risk for injury. We hope you will follow this guide as you train for your next hiking trip!

Katrina Hutchison