The gear needed for a multiday backpacking trip can add up to a substantial load. Even if you are used to hiking uphill, wearing a heavy pack filled with a tent, a sleeping bag, a stove, fuel, food and water is burdensome. Carrying all this gear will condition your body as you hike -- but to enjoy the experience, get in shape before you hit the trail.
Preparation
Consult a doctor before beginning a new exercise routine. A physical exam determines if you have any underlying conditions that could become problematic. Another option is to join a gym and ask a trainer for a fitness assessment. Go on a strenuous hike with a significant elevation change while wearing only a daypack, to measure how much your body can handle without the added load. If you are sweating and out of breath and your legs hurt, slow your pace or train your body to a higher level of fitness before donning a heavy pack.
Goals
Backpackers rely on strength in their feet, ankles, legs, knees, shoulders and upper back to carry a heavy pack and power up hills. Build your endurance, toughen your feet and strengthen your muscles and joints; start exercising at least a month before your trip -- preferably many months in advance. Do not over-train; you could end up doing more harm than good. Begin slowly, rest if you experience soreness and drink plenty of fluids.
Aerobic Exercise
Trail running, mountain biking and uphill hiking are effective ways to train for a serious backpacking trip. However, running can cause problems in your knees, ankles and back, so start slowly and rest as needed. Walking on an inclined treadmill or step machine builds the specific leg muscles used for uphill hiking. Because it is easier to walk on a treadmill than over rough terrain, increase the speed to compensate. If you do not have exercise equipment or a gym membership, walk or run up and down stairs with a heavy pack.
Strength Training
Building strength in your back, shoulders and abdomen helps your body learn to cope with heavy gear. Lifting weights or doing pushups, pullups or inclined situps helps build core strength. If you go to the gym, use the bench press or do ab crunches or squats.
On the Trail
If you choose to skip the conditioning phase, take the first few weeks slowly. Hike shorter distances at first; do not push your body as hard as you might otherwise. Increase the duration of your hikes as your body adjusts to the exercise and extra weight. Carry enough food and have enough available water sources to accommodate the slower schedule.
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