Backpacking Fitness

Whether it’s a moderate overnight load or 45 pounds of expedition gear, the moment you put on a pack your body must acclimate to additional pressure on your joints, muscles, and spine. Add these exercises to your workout routine to feel like a champ no matter how much you're carrying.

Escape the gym with these movement-based routines designed to take your workout outdoors.

These moves will help you make an injury-free transition to lightweight hiking shoes without risking a sprain.

Before you hit the trail, try these exercises to build leg strength and stamina.

Does “go big or go home” hold up on a dawn-to-dusk mission?

Those familiar aches that arise from hauling a heavy pack can force you into bad posture and take all the fun out of hiking. Fight load fatigue by strengthening the muscles that surround your spine, hips, and shoulders

This workout will get you trail fit without the trail—or any equipment.

Up your fitness the easy way with these simple exercises.

Go from couch potato to trail monster with these simple tips from a personal trainer.

A strong body helps you get out into nature, but a well-trained mind makes the time count. Use these three exercises to derive more rejuvenation from your next hike.

Can our writer get in the best hiking shape of his life—without doing a single hike over 10 miles?

Creaky knees? Strengthen your joints with supine leg lifts to prevent pain and buckling during long descents with heavy loads. Bonus: Your ankles and hips will benefit, too.

You train your legs for the trail, right? Now do the same for your upper body and make your days on the water easier. Bonus: These exercises work the same muscles that help you carry a heavy pack.

Less oxygen? No problem. Crush your alpine goals—whether ski-touring in winter or hiking in summer—with these tips from Peter Hackett, MD, founder of the Institute for Altitude Medicine.

Use pressure-point stretching, known as myofascial release, to loosen key hiking muscles and boost recovery.

Strengthen your legs for early-season hikes, which often involve postholing in lingering snow up high and crossing run-off swollen rivers down low.

Reality check: Hitting the gym is the quickest way to hike farther, easier, faster, and pain-free. Get into a routine—or take yours to the next level—with these smart workouts for three different levels.

From your muscles to your meal planning, all it takes is a little fitness to make your hikes longer, better, and more fun than ever.

All calories are not created equal. Learn the right way to fuel your big-mile ambitions.

Oxygen feeds your muscles. Manage your heart rate and breathing and you can hike (almost) forever.

Recruit your arms to overcome terrain challenges or just give the legs a break.

The muscles of your torso and back work hard to carry the load comfortably mile after mile.

To reach the best places in the backcountry, you have to rely on your own two feet.

See more—and have more fun—this winter with these gear and technique trips.